Stephanie Kay Nutrition

Stephanie Kay Nutrition

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Avocado Tuna Salad

Published on July 27, 2021 by Stephanie Kay

Made with ripe avocado, red onion, cucumber, and celery, this avocado tuna salad is easy to make, high in protein, and filled with healthy fats. Once mixed, this tuna salad can be served on its own, added to a sandwich, or on a bed of leafy greens for a quick and healthy lunch.

Avocado Tuna Salad

 

This recipe is best made when you are ready to eat as the avocados may brown a little if left too long or made ahead of time. And, for the record, there is nothing unhealthy about the classic tuna salad made with mayonnaise, especially when you make homemade mayonnaise, this recipe is simply a fun twist on the classic dish.

More Healthy Tuna Salad Recipes:

  • Tuscan Tuna Salad
  • Mediterranean Tuna Pasta Salad

 

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Avocado Tuna Salad

Avocado Tuna Salad

Author: Stephanie Kay

Bright, fresh, and full of flavour, this avocado tuna salad is a fun twist on a classic tuna salad recipe. This recipe can be served on its own, in a sandwich, or topped onto a bed of leafy green for a quick and easy lunch.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 2 servings 1x
  • Category: Salad
  • Method: By Hand
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Ingredients

  • 1 can tuna, drained
  • 1 avocado, ripe, peeled
  • 1⁄2 cup celery, diced
  • 1⁄2 cup cucumber, diced
  • 1⁄4 cup red onion, minced
  • 2 tablespoons parsley, finely chopped
  • 1 tablespoon olive oil
  • 1⁄2 lemon, juiced
  • Salt
  • Pepper

Instructions

  1. In a large bowl, add tuna, avocado, celery, cucumber, red onion, and parsley, and mix and mash with a fork to combine.
  2. Add olive oil, lemon juice, a pinch of salt, and black pepper, and mix again until well combined.
  3. Once mixed, taste the salad and season with additional lemon juice, salt, and pepper as needed.
  4. This avocado tuna salad can be served immediately on its own, in a sandwich, or topped onto a leafy green salad. Any additional salad can be stored in an airtight container in the fridge for one day.

Nutrition

  • Serving Size: 1 serving
  • Calories: 314 calories
  • Sugar: 3 grams
  • Fat: 20 grams
  • Carbohydrates: 14 grams
  • Fiber: 6 grams
  • Protein: 23 grams

Keywords: healthy, creamy, easy

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Salmon Burgers

Published on July 24, 2021 by Stephanie Kay

These grilled salmon burgers are the perfect addition to any summer BBQ. Made with freshly ground salmon and topped with a creamy dill yogurt sauce, these salmon burgers are moist and tender and a healthy high-protein dinner idea the whole family is sure to love.

Healthy Grilled Salmon Burgers

 

I served these salmon burgers on a brioche bun with yogurt sauce, sliced cucumber, and watercress because I thought it was a fresh and zesty pairing to these burgers, however, you can certainly go more of the classic topping route if you prefer. Not to mention, extra salmon burgers can easily be stored in the fridge for 3 to 4 days and make a wonderful topping to salads for a light and fresh lunch.

More Healthy Burger Recipes:

  • Jalapeno Lime Chicken Burgers
  • Greek Chicken Burgers
  • Black Bean Burgers

 

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Healthy Grilled Salmon Burgers

Salmon Burgers

Author: Stephanie Kay

Made with fresh salmon and dill yogurt sauce topped onto a brioche bun, these healthy grilled salmon burgers are a delicious and nutritious high-protein dinner idea.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 8 minutes
  • Total Time: 23 minutes
  • Yield: 4 burgers 1x
  • Category: Main
  • Method: Grilled
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Ingredients

Salmon Burgers:

  • 1 1/4 pounds salmon
  • 1 green onion, finely chopped
  • 1/3 cup breadcrumbs
  • 1 egg, whisked
  • 1 tablespoon Dijon mustard
  • 2 tablespoons parsley, finely chopped
  • 1/2 lemon, juiced
  • Salt
  • Pepper

Dill Yogurt Sauce:

  • 1/3 cup yogurt, plain
  • 1 tablespoon mayonnaise
  • 1 tablespoon fresh dill, finely chopped
  • 1/2 clove garlic, grated (optional)
  • 1/2 lemon, juiced
  • Salt
  • Pepper

To Serve:

  • 4 brioche buns
  • 1 English cucumber, sliced into ribbons
  • 2 cups watercress or arugula

Instructions

  1. In a small bowl, combine the yogurt, mayonnaise, dill, garlic, and lemon juice and whisk to combine. Season with salt and pepper to taste and set aside.
  2. Remove the skin from the salmon and cut it into large cubes or chunks. Add salmon and mustard to a large food processor and pulse gently until it is broken down and pasty. Be careful not to over blend it, you still want some chunks of salmon in there.
  3. Transfer salmon mixture to a large bowl, add green onion, breadcrumbs, whisked egg, lemon juice, and parsley, and using a spoon or spatula, mix until well combined.
  4. Once mixed, divide the salmon mixture into 4 equal-sized burger patties, and season both sides with salt and pepper.
  5. Heat a grill or grill pan to medium-high heat, add salmon burgers to the grill, and cook for 4 minutes on one side, flip and cook for an additional 2 to 3 minutes on the other side until golden brown.
  6. Once cooked, remove patties from the grill and assemble the burgers. Spread a spoonful of the dill yogurt sauce on the bottom of a brioche bun, top with a salmon burger patty, sliced cucumber, and a handful of watercress or arugula.
  7. The burgers can be served immediately and any leftover salmon burger patties can be stored in an airtight container in the fridge for up to 3 days.

Nutrition

  • Serving Size: 1 burger patty
  • Calories: 246 calories
  • Sugar: 1 gram
  • Fat: 8 grams
  • Carbohydrates: 7 grams
  • Fiber: 1 gram
  • Protein: 35 grams

Keywords: grilled, sauce, healthy

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Grilled Vegetable and Ricotta Sandwich

Published on July 22, 2021 by Stephanie Kay

This grilled vegetable and ricotta sandwich is the perfect way to use up leftover grilled vegetables from dinner. With some fresh herbs, a bit of garlic, and some lemon zest, you can quickly and easily create a delicious ricotta spread for your favorite fresh bread to create a healthy and high-protein lunch.

Ricotta Sandwich with Grilled Vegetables

 

Although this recipe calls for grilled vegetables, you could certainly use fresh vegetables if you prefer; a few slices of tomato, thin slices of cucumber and a handful of leafy greens would work particularly well. Not to mention, you can make this ricotta sandwich spread ahead of time and keep it in the fridge for up to one week so it’s ready for lunch whenever you need it.

More Healthy Lunch Ideas:

  • Grilled Goat Cheese Sandwich
  • Copycat Starbucks Protein Boxes

 

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Ricotta Sandwich with Grilled Vegetables

Grilled Vegetable and Ricotta Sandwich

Author: Stephanie Kay

This ricotta sandwich with grilled vegetables is a great way to use up leftover veggies and the herbed ricotta spread keeps well in the fridge for days to come, so you can enjoy delicious sandwiches all week long.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 5 minutes
  • Total Time: 15 minutes
  • Yield: 4 sandwiches 1x
  • Category: Main
  • Method: By Hand
  • Cuisine: Italian
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Ingredients

  • 1 cup ricotta cheese
  • 2 tablespoons fresh mixed herbs, basil, parsley or dill, roughly chopped
  • 1 clove garlic, grated
  • 1/2 teaspoon lemon zest (optional)
  • 2 tablespoons olive oil
  • 1 green zucchini, small, thinly sliced
  • 1 yellow zucchini, small, thinly sliced
  • 1 eggplant, small, thinly sliced
  • 1 red bell pepper, sliced
  • 1/4 cup pesto
  • 4 Italian sandwich rolls, halved, or 8 slices of bread
  • Salt
  • Pepper

Instructions

  1. In a bowl, combine the ricotta cheese, fresh herbs, lemon zest, and garlic, stir to combine, and season generously with salt and pepper to taste. Set aside.
  2. Heat a grill or grill pan to medium-high heat.
  3. Add the sliced zucchini, eggplant, and bell pepper to a bowl or plate, drizzle with olive oil and toss until all of the vegetables are well coated in oil.
  4. Once the grill is warm, add the vegetables to the grill and cook for 2-3 minutes per side until tender and grill marks appear. Remove from the heat and allow to cool slightly.
  5. To assemble the sandwiches, lay bread onto a cutting board. Spread the bottom with a 1/4 cup of ricotta cheese and the top with 1 tablespoon of pesto. Layer grilled vegetables on top of the ricotta spread and close sandwiches.
  6. These ricotta sandwiches can be served immediately or prepared ahead of time and stored in the fridge for up to 24 hours, any longer and the bread will get soggy. Any leftover herbed ricotta spread and grilled vegetables can be stored in the fridge for up to 5 days.

Nutrition

  • Serving Size: 1 sandwich
  • Calories: 489 calories
  • Sugar: 3 grams
  • Fat: 23 grams
  • Carbohydrates: 56 grams
  • Fiber: 6 grams
  • Protein: 17 grams

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Honey vs. Sugar: Which is Healthier?

Published on July 20, 2021 by Stephanie Kay

While honey and refined sugar are both sources of sugar and provide sweetness, honey is often touted as being the healthier choice with more nutritional value, but is it true? Here is a complete breakdown of honey vs. sugar and an answer to whether honey is truly the healthier option or not.

Honey vs. Sugar: Which is Healthier?

What’s the difference between honey and sugar?

Honey and sugar are both sources of carbohydrates, specifically sugar from simple carbohydrates. Although both honey and sugar contain sugar in the form of simple carbohydrates, they differ in their overall composition.

Sugar, from sugarcane or sugar beets, is made up of monosaccharides; 50% fructose and 50% glucose, which bond together to create the disaccharide sucrose, also known as sugar.

Honey is the rich sugar nectar collected by bees and is composed of roughly 38% fructose, 31% glucose, 17% water, and 7% maltose, in addition to small amounts of other simple carbohydrates, pollen, and nutrients. (1)

Sugar Content in Honey vs. Sugar

Gram per gram, table sugar contains slightly more calories than honey. Per 100 grams, table sugar provides 100 grams of sugar, while honey provides 82.4 grams of sugar. This difference is due in large part to the fact that sugar is 100% sucrose, while honey has higher water content. (2)(3)

Calories in Honey vs. Sugar

Given table sugar contains more sugar per serving, it also contains more calories per serving compared to honey. Per 100 grams, table sugar provides 387 calories, while honey provides 304 calories.  However, since honey is a liquid when measured by volume, it contains slightly more calories than sugar: one tablespoon of honey contains 63.8 calories, while one tablespoon of sugar contains 46.5 calories. (2)(3)

Glycemic Index of Honey vs. Sugar

The glycemic index, or GI, of a food indicates how quickly or slowly it will raise blood sugar levels once consumed; the higher a food ranks on the GI scale the more rapidly it will increase blood sugar levels. Sugar ranks higher on the glycemic index scale than honey, meaning it will raise blood sugar levels more quickly. This is due to the higher concentration of fructose in sugar. Sugar ranks at 65 on the glycemic index scale, while the exact glycemic ranking of honey varies because the composition of honey can vary, however, on average honey ranks at 61. Overall, the difference is minimal.

Benefits of Honey

Although not all honey is created equal, raw honey does contain several health benefits.

Source in Antioxidants

Research has shown that some of the main health benefits of honey are from its content of antioxidants. (4) Natural raw honey contains a range of compounds that act as antioxidants including phytochemicals, flavonoids, and ascorbic acid. These compounds, specifically flavonoids, have been shown to have anti-inflammatory properties and other health benefits. (5)

Source of Vitamins and Minerals

In addition to its antioxidant properties, honey is a natural source of vitamins and minerals. The exact breakdown in nutritional content will vary from one honey to the next, as bees pollinate in different regions on different plants, however, natural honey has been shown to contain small amounts of niacin (vitamin B3), riboflavin (vitamin B2), pantothenic acid (vitamin B5), calcium, magnesium, manganese, potassium, phosphorus, and zinc, as well as trace amounts of many other nutrients. (5)

Antibacterial, Antifungal, and Anti-Inflammatory Properties

Some are the most interesting health benefits of honey include its antibacterial, antifungal, and anti-inflammatory properties. Research has shown that raw, unpasteurized honey can kill unwanted bacteria and fungus, as it contains hydrogen peroxide, a natural antiseptic, which can kill harmful bacteria and fungi. Certain forms of honey have been shown to support wound healing, minor burns, and skin irritations such as psoriasis, as well as ease a common cough or cold. (6) Moreover, raw, unpasteurized honey contains trace amounts of local pollen, which some experts claim may help to desensitize seasonal allergic reactions, although scientific research is still inconclusive at this time.

Sweeter than Sugar, So it May Require Less

Compared to sugar, honey is higher in fructose than glucose and, since fructose tends to have a sweeter taste, you can use smaller amounts of honey to satiate a sweet tooth.

Generally speaking, darker honey tends to contain more nutritional value, and for maximum health benefits, it is best to consume raw, local honey.  (7)(8)

Benefits of Sugar

Surprisingly, there are some benefits to sugar.

Natural Substance

Technically speaking, sugar is a naturally occurring substance. Although much of the table sugar processed today is made from sugar beets, many of which are genetically modified, sugar is traditionally made of sugarcane with is a natural, fiber-rich plant.

Fewer Calories 

Per volume serving, sugar contains slightly fewer calories. Therefore, when measuring sweeteners for a recipe, 1 cup of sugar will provide fewer calories than 1 cup of honey; 774 calories per cup vs. 1,031 calories per cup. (2)(3)

Inexpensive and Versatile

Compared to honey, sugar, especially refined white sugar, is far less expensive and is commonly used in numerous recipes around the world.

It is important to note that there are many different types of sugar and, although the nutritional differences are minimal, there is some variation between white sugar, cane sugar, brown sugar, and other forms of sugar.

Concerns with Honey

Aside from rare allergies in some individuals, there are a few health risks related to honey. Although it does contain slightly more calories per serving the difference is minimal.

Concerns with Sugar

Compared to honey, sugar has been linked to more health concerns. A high consumption of calories from refined and added sugar has been linked to weight gain, obesity, type 2 diabetes, heart disease, and an increased risk of illness. (9)

Which is Healthier?

From a calorie and sugar content perspective, the differences between sugar and honey are minimal, however, overall, honey contains slightly more health benefits than table sugar from its potential antioxidant, antibacterial, antifungal, and anti-inflammatory properties. Honey also contains trace amounts of B vitamins riboflavin, niacin, folic acid, pantothenic acid, vitamin B6, vitamin C, and minerals calcium, iron, zinc, potassium, phosphorous, magnesium, selenium, chromium, and manganese. However, it would require such large volumes of honey, and therefore sugar, to obtain any significant amount of these trace minerals that it would likely negate the added benefits.

The Bottom Line

While honey does provide more nutritional value than table sugar, when consumed in excess, both honey and sugar can have negative effects on metabolic health. If you are reaching for honey, it is best to reach for local and raw honey to benefit from its antioxidant, antibacterial, antifungal, and anti-inflammatory properties, and health benefits.

Honey Mustard Chicken Thighs

Published on July 18, 2021 by Stephanie Kay

Made with a simple marinade of honey, mustard, olive oil, and garlic, these honey mustard chicken thighs are tender, juicy, and full of flavor. Grill these chicken thighs up tonight for a quick and easy dinner or make them as a meal prep idea for healthy lunches all week long.

Easy Honey Mustard Chicken Thighs

 

This recipe calls for boneless, skinless chicken thighs, however, you could certainly use another cut of chicken or bone-in chicken thighs if you prefer. If you’re using bone-in chicken thighs, you’ll need to extend the grilling time to about 5-6 minutes per side, while chicken breasts will take roughly 6-8 minutes per side depending on thickness. If you’re cooking chicken with the skin on, be sure to add it to the grill skin side down for premium flavor and crispiness.

More Healthy Chicken Thighs Recipes:

  • Cilantro Lime Chicken Thighs
  • Lemon Pepper Chicken Thighs
  • Sticky Korean Chicken Thighs
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Easy Honey Mustard Chicken Thighs

Honey Mustard Chicken Thighs

Author: Stephanie Kay

Made with honey, mustard, olive oil, and garlic, these grilled honey mustard chicken thighs are tender, juicy, and full of flavour.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x
  • Category: Mains
  • Method: Grilled
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Ingredients

  • 1 lb. chicken thighs, skinless, boneless
  • 3 tablespoons honey
  • 3 tablespoons Dijon mustard
  • 1 tablespoon olive oil
  • 1 clove garlic, grated or minced
  • 1 pinch cayenne pepper (optional)
  • Salt
  • Pepper

Instructions

  1. Place the chicken thighs on a cutting board and season generously with salt and pepper on all sides.
  2. In a large bowl, combine the honey, mustard, olive oil and cayenne pepper (optional) and whisk to combine. If you find the mixture too thick, simply add a splash of warm water and whisk again to loosen it up.
  3. Add the chicken thighs to the bowl and toss to coat in the honey mustard marinade. Allow to marinate, for at least 5-10 minutes, while you heat up the grill. You can also prepare the chicken thighs ahead of time and allow them to marinate, stored in the fridge, for up to 8 hours.
  4. Heat a grill to medium-high heat. Once warm, add the chicken thighs to the grill and cook for 4-5 minutes per side, turning once, until the chicken is cooked through or a thermometer reads 165°F.
  5. Once cooked, remove the chicken thighs from the grill and allow to rest for 5 minutes before serving to help to preserve the juices.
  6. Once rested, the chicken thighs can be eaten immediately or cooled and stored in an airtight container for up to 5 days.

Nutrition

  • Serving Size: 1 serving
  • Calories: 229 calories
  • Sugar: 13 grams
  • Fat: 8 grams
  • Carbohydrates: 14 grams
  • Protein: 25 grams

Keywords: easy, boneless, grilled

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Everything Bagel Hummus

Published on July 14, 2021 by Stephanie Kay

If you’re a fan of everything bagels, you’re going to love this everything bagel hummus. Flavored with sesame seeds, poppy seeds, onion, garlic, and flaky salt, this hummus recipe is seasoned with everything but the bagel, packed into a rich and creamy dip.

Everything Bagel Hummus Recipe

 

For the best results, I would highly recommend using dried minced garlic, dried minced onion, and flaky sea salt. Although garlic powder, onion powder, and regular sea salt will work as well, the crunchy and flaky nature of the dried minced garlic and onion and flaky sea salt gives this hummus the right balance of texture and flavour, just like an everything bagel.

More Healthy Hummus Recipes:

  • Homemade Hummus: Three Ways
  • Hummus Buddha Bowl
  • Mediterranean Grain Bowl

 

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Everything Bagel Hummus Recipe

Everything Bagel Hummus

Author: Stephanie Kay

Made with garlic, onion, sesame seeds and poppy seeds, this rich and creamy hummus recipe is filled with all of the flavours of an everything bagel!

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Yield: 12 servings 1x
  • Category: Snack
  • Method: Blender
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Ingredients

  • 15oz can chickpeas, drained and rinsed
  • 1/4 cup tahini, well-stirred
  • 1/4 cup lemon juice
  • 2 tablespoons olive oil
  • 1 garlic clove, peeled and smashed
  • 2 teaspoons sesame seeds
  • 1 teaspoon poppy seeds
  • 1 teaspoon dried minced onion
  • 1 teaspoon dried minced garlic
  • 1/2 teaspoon salt, plus more to taste

Instructions

  1. In a small saucepan, add the chickpeas, cover with water by several inches, and bring to a boil. Once boiling, reduce the heat to a simmer and cook the chickpeas for 20 minutes or until their skins are falling off and they’re quite soft. Once cooked, in a fine mesh colander, drain the chickpeas and then run them under cold water for about 30 seconds or until completely cooled and set aside. Although this step is optional, it helps to create an extra smooth and creamy hummus.
  2. In a food processor, add the tahini and lemon juice, and blend on high until well combined, about 30 seconds to 1 minute. This helps to make the hummus extra light and fluffy.
  3. Once blended, add the chickpeas, olive oil, garlic clove, and salt, and blend again on high until smooth, about 1-2 minutes. You may need to stop the food processor a couple of times to scrape down the sides to remove chunks and ensure it is smooth. If you find the mixture too thick, just add a small splash of cold water to loosen it up.
  4. Once blended, remove the blade from the food processor or transfer the hummus to a bowl, and add the sesame seeds, poppy seeds, minced onion, and minced garlic. Using a large spoon or spatula, stir to blend until well combined. Season with additional salt to taste.
  5. Once combined, the hummus can be served immediately as is or with an extra drizzle of oil and sprinkle of seeds and spices on top, or stored in an airtight container in the fridge for up to 5 days.

Nutrition

  • Serving Size: 2 tablespoons
  • Calories: 88 calories
  • Sugar: 0 grams
  • Fat: 6 grams
  • Carbohydrates: 7 grams
  • Fiber: 2 grams
  • Protein: 3 grams

Keywords: healthy, easy

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Is Dried Fruit Healthy?

Published on July 13, 2021 by Stephanie Kay

Dried fruit has been present and a staple in many cultural diets for thousands of years, but is dried fruit healthy? And is all dried fruit created equal? Here is a complete guide to dried fruit; what it is, its benefits, its drawbacks, and an answer to whether it’s good for you or not.

Is Dried Fruit Healthy?

What is Dried Fruit?

Dried fruit is fresh fruit from which the original water content has been removed through various drying methods. Fruit can be dried naturally, by the sun, or by specialized driers or dehydrators. As the fruit dries, water evaporates, shrinking the fruit in size, and leaving a smaller piece of fruit that is rich in carbohydrates, sugar, and fiber. Popular forms of dried fruit include raisins (dried grapes), dates, apricots, and prunes (dried plums). Cranberries, cherries, berries, pineapple, and mango are also common.

Dried Fruit vs. Fresh Fruit

Compared to fresh fruit, gram per gram, dried fruit is lower in water content, higher in calories, higher in sugar, higher in carbohydrates, and higher in fiber. (1)(2)

Nutrition per 100 grams  Grapes  Raisins
Calories 69 calories 299 calories
Protein 0.7 grams 3.1 grams
Fat 0.2 grams 0.5 grams
Carbohydrate 18.1 grams 79.2 grams
Fiber 0.9 grams 3.7 grams
Sugar  15.5 grams 59.2 grams

 

Benefits of Dried Fruit

Source of Fibre: Much like fresh fruit, dried fruit is a good source of fiber. The reduced level of water in dried fruit allows it to provide, on average, 3.5 times the amount of fiber than fresh fruit, when compared gram per gram. (3) Thanks to their high concentrations of fiber, dried fruits, especially prunes, have been shown to support GI regularity and are commonly suggested as a tool for constipation thanks to their natural laxative effects. Per 1/4 cup, dates, figs, prunes, and raisins provide 8.0 grams, 3.7 grams, 3.1 grams, and 2.5 grams of fiber respectively. (4)

Source of Micronutrients: Dried fruit is a natural source of vitamins, minerals, and antioxidants. Although some of the water-soluble vitamins, specifically vitamin C, are lost as water is lost, dried fruit remains a good source of other micronutrients. For instance, prunes, raisins, and apricots contain iron, while peaches and apricots are a food source of pre-formed vitamin A known as beta-carotene. (5)

Efficient Source of Energy: Although this could be seen as a drawback, the high concentration of simple carbohydrates in dried fruit makes them a good source of quick-release sugar and an efficient source of energy. While this is certainly not required at all times, as part of a pre-workout snack, intra-workout nutrition source of fuel, or post-workout recovery carbohydrate, dried fruit is a great source of energy.

Convenient and Long Lasting: The loss of water in dried fruit helps to extend its shelf life by months, if not years in some cases. Dried fruit can be stored in the pantry or frozen for longer periods of time than fresh fruit. Not to mention, it’s also convenient and easily transportable in various storage and weather conditions.

Drawbacks of Dried Fruit

Concentrated in Sugar: While this is not inherently a bad thing (see above for benefit of being concentrated in carbohydrates), it’s important to remember that dried is more concentrated in natural sugar than fresh fruit. The loss of water in dried fruit increases the concentration of sugar per gram and, therefore, it provides more carbohydrates, sugar, and calories per serving. It is for this reason that the suggested portion size of dried fruit is typically much smaller than that of fresh fruit.

May Contain Additives: Depending on the type and brand, some versions of dried fruit may contain added sugars and vegetable oils. For this reason, it is important to read the ingredients to ensure that you know exactly what you are buying. Whenever possible, opt for versions with no or limited added sugar, and without added vegetable oils.

So, Is Dried Fruit Healthy?

In short, yes, dried fruit is healthy. Dried fruit is a natural source of carbohydrates, fiber, vitamins, and minerals, as well as antioxidants. Although it is more concentrated in natural sugars than fresh fruit, it is still incredibly nutrient-dense and can be included in a healthy diet.

The Bottom Line

Dried fruit is a good source of fiber, vitamins, minerals, and antioxidants. Because dried fruit is more concentrated in sugar and calories than fresh fruit, it is important to be mindful of portion size. Some brands may contain added sugar, syrups, and oils, so be sure to read the ingredients when shopping for dried fruit.

Cornmeal Pancakes

Published on July 11, 2021 by Stephanie Kay

These cornmeal pancakes are the perfect combination of savory cornbread and fluffy buttermilk pancakes. Although they can certainly be eaten on their own or with a drizzle of syrup, the addition of fresh, seasonal strawberry compote takes them to the next level to create a sweet weekend breakfast treat.

Cornmeal Pancakes

 

These cornmeal pancakes are made with buttermilk to help make them light and fluffy. Although the term buttermilk may sound like a rather rich choice, buttermilk is actually the thin, low-fat but rich-tasting liquid leftover after churning butter. In fact, buttermilk is a natural probiotic-rich food, which helps to provide a boost of beneficial bacteria to these healthy cornmeal pancakes.

More Healthy Pancakes Recipes:

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

Cornmeal Pancakes

Author: Stephanie Kay

These cornmeal pancakes with buttermilk are light and fluffy and perfect for breakfast or brunch.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 10 panckes 1x
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: American
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Ingredients

Pancakes:

  • 3/4 cup all-purpose flour
  • 3/4 cup cornmeal, fine-ground
  • 2 tablespoons sugar
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 1/4 cups buttermilk
  • 2 eggs
  • 3 tablespoons butter, melted, plus more for cooking

Strawberry Compote:

  • 3 cups strawberries, diced
  • 2 tablespoons sugar (optional)
  • 1/2 lemon, juiced

Instructions

  1. Place the diced strawberries, sugar, and lemon juice in a small saucepan on medium heat. Bring to a simmer and cook, stirring frequently, until the strawberries release their liquid to create a syrup-like texture, about 12-15 minutes. While the strawberry compote is cooking, make the pancakes.
  2. In a large bowl, add the flour, cornmeal, sugar, baking powder, baking soda, and salt, and stir to combine.
  3. In a medium bowl, add the buttermilk, eggs, and melted butter, and whisk until well combined.
  4. Transfer the buttermilk mixture to the flour mixture, and stir gently until well mixed.
  5. 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 grilled or pan and cook until golden brown, roughly 1-2 minutes. Flip and cook until golden brown on the other side, about 1 minute.
  6. 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.
  7. Once complete, serve the pancakes with strawberry compote and/or maple syrup or honey.

Nutrition

  • Serving Size: 1 pancake
  • Calories: 141 calories
  • Sugar: 4 grams
  • Fat: 6 grams
  • Carbohydrates: 19 grams
  • Fiber: 1 gram
  • Protein: 4 grams

Keywords: buttermilk, fluffy, healthy

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Buffalo Shrimp Taco Bowls

Published on July 8, 2021 by Stephanie Kay

Turn taco night inside out with these quick and easy grilled shrimp tacos bowls. Filled with lettuce, corn, tomatoes, avocado, and spicy buffalo shrimp, this recipe is everything you love about tacos turned into a light and healthy bowl.

Buffalo Shrimp Taco Bowls

 

In my opinion, these grilled shrimp taco bowls are a great meal for a simple high-protein dinner; just light up the grill, cook the shrimp, and layer it into a bowl of veggies. The buffalo shrimp in this recipe is pretty spicy so, if you’re not a fan of heat, you can reduce the total amount of hot sauce used or simply grill the shrimp on its own or with a season of garlic powder and salt. Once prepared, these bowls can be eaten right away or stored in the fridge for up to 3 days as a healthy meal prep idea.

More Healthy Shrimp Recipes:

  • Grilled Shrimp Burrito Bowl
  • Grilled Cajun Shrimp Tacos
  • Spicy Blackened Shrimp

 

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Buffalo Shrimp Taco Bowls

Buffalo Shrimp Taco Bowls

Author: Stephanie Kay

Full of colour and fresh flavours, these buffalo shrimp taco bowls are perfect for a quick, easy and light meal.

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

Buffalo Shrimp:

  • 1 lb. shrimp
  • 1/4 cup hot sauce, such as Frank’s
  • 1 tablespoon olive oil
  • 1/4 teaspoon garlic powder

Bowls:

  • 1 head romaine lettuce, chopped
  • 2 cups corn, frozen, thawed
  • 2 cups cherry tomatoes, quartered
  • 1 avocado, cubed
  • 1/4 red onion, thinly sliced
  • 4 oz. Cotija cheese*, crumbled
  • 1/4 cup cilantro, roughly chopped
  • 1 lime, quartered
  • Salt

Instructions

  1. In a large bowl, combine the hot sauce, olive oil, and garlic powder and whisk to combine.
  2. Add shrimp to the hot sauce mixture and toss to combine until well coated.
  3. Heat a grill or grill pan to medium-high heat, add shrimp, and cook for 2-3 minutes per side or until pink. Once cooked, remove from the grill and set aside.
  4. In serving bowls, combine the lettuce, corn, tomatoes, avocado, and red onion. Layer each both with a handful of shrimp, a sprinkle of cheese, cilantro, and a slice of lime. Season with salt and pepper to taste.
  5. These bowls can be served immediately or stored in the fridge for up to 3 days. If you are going to make them ahead of time, don’t add or cut the avocado until it’s time to serve to ensure that it does not go brown.

Notes

Cotija Cheese: Cotija cheese is a Mexican aged cheese made from cow’s milk with a salty taste and crumbly texture. If you can’t find Cotija cheese, feta cheese will also work well.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 412 calories
  • Sugar: 11 grams
  • Fat: 19 grams
  • Carbohydrates: 31 grams
  • Fiber: 9 grams
  • Protein: 35 grams

Keywords: grilled, healthy

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18 Pre-Workout Snack Ideas

Published on July 6, 2021 by Stephanie Kay

What you eat before your workout can help to ensure you are well fuelled, improve your performance and help you reach your goals. Exactly how much and what to eat before your workout will vary depending on the time of day, how much energy you need, and the style, intensity, and duration of your workout. Here is everything you need to know about pre-workout nutrition and some healthy pre-workout snack ideas to get you going.

18 Pre-Workout Snacks

What to Eat Before a Workout

What you eat before a workout can help to optimize performance during your workout and recovery once it’s complete. Properly fuelling yourself before a workout will help to ensure that you have sustained energy, boost your performance, ensure adequate hydration, preserve muscle mass and enhance your recovery. Each macronutrient plays a different role in pre-workout nutrition.

Carbohydrates

Carbohydrates are the body’s primary source of fuel and are broken down into glucose, which is used as energy by the body. Glucose is stored in muscle tissue and the liver, and during exercise, especially short and/or high-intensity exercise, the glucose stored in our muscles is used as our primary source of energy. Underconsumption of carbohydrates pre-workout can lead to early fatigue, decreased endurance, decreased power, and decreased mental focus. (1) Ensuring that you are well fed with sources of carbohydrates prior to your workout helps to ensure that your body and your brain have the necessary fuel to perform.

Protein

The benefits of protein pre and post-workout are well researched and documented. Adequate protein consumption, in conjunction with consistent strength training, has been shown to increase muscle protein synthesis, improve muscle recovery and improve performance. (2)(3) Although the importance of protein intake is heightened in post-workout snacks, consuming protein pre-workout has also been shown to have benefits; most notably it has been shown to increase muscle protein synthesis, improve recovery and reduce markers of muscle damage. (4)

Fat

Although glycogen from carbohydrates is predominately used for energy during shorter and higher-intensity workouts, consuming fats pre-workout can help to improve satiety and may act as a source of fuel for longer and lower-intensity workouts. The closer you eat to your workout the less dietary fat is of importance as it has not been shown to directly improve or diminish performance and, in some cases, too much fat can lead to digestive discomfort.

When to Eat a Pre-Workout Snack

The exact ratio of macronutrients and volume of food required will vary based on a number of factors including goals, workout type, duration, and frequency, as well as personal digestion. In fact, in some cases, individuals may not need an additional pre-workout snack to complete their workout. Here are some general pre-workout nutrition guidelines to help you determine when and what to eat before a workout.

3 to 4 Hours Before

The further you are from your workout the more important it is to consume a well-balanced meal complete with a source of carbohydrate, protein, and fat. Eating 3 to 4 hours prior to your workout leaves you plenty of time to digest your meal so that you feel full and comfortable during your workout, and also helps to increase liver and muscle glycogen levels to enhance performance. At this time, it is best to focus on low-glycemic carbohydrates, such as whole grains, potatoes, beans, and lentils, as they take longer to digest and will help to supply sustained energy during your workout.

Examples:

  • Oats + Milk + Peanut Butter
  • Toast + Eggs + Avocado
  • Rice + Chicken + Pesto

1 to 2 Hours Before

If your workout falls in between meals, you are not overly hungry, or you are looking for a lighter pre-workout meal, 1 to 2 hours before your workout is a great time to eat. At this time, it is important that you focus on consuming a source of carbohydrate and protein, while fats are of less importance.

Examples:

  • Toast + Peanut Butter
  • Granola + Yogurt
  • Crackers + Hummus

30 Minutes to 1 Hour Before

The closer you are to your workout, the more important it is to consume a source of carbohydrate that is quickly and easily digested. Generally speaking, whole food sources of simple carbohydrates or high-glycemic carbohydrates such as fruit, dried fruit, and natural sugar are optimal sources of fuel pre-workout. Although protein is beneficial, given the short time frame, it is of lesser importance and can instead be consumed in a pre-workout meal 3 to 4 hours before your workout and/or in a post-workout snack. Moreover, the closer you get to your workout the more you should consider liquid sources of carbohydrates as they are quickly and easily digested.

Examples:

  • Banana
  • Dried Fruit
  • Fruit Smoothie

In general, the closer you get to your workout the more emphasis you want to put on carbohydrates, the less on protein, and even lesser on fats. It is also best to avoid foods that are not easily digested or slow to digest to help limit digestive discomfort or fatigue during your workout.

What about early morning pre-workout snacks?

If you are someone who workouts first thing in the morning there is no need to wake up 3 to 4 hours before your workout to consume a complete meal! Instead, focus on the guidelines for pre-workout snacks 1 to 2 hours before or 0 to 1 hour before, depending on how early you wake up before your workout and/or how much time you have to eat. Ensure that you prioritize carbohydrates, specifically high-glycemic carbohydrates that are quickly and easily digested. Not to mention, a little sip of caffeine can help to boost energy and has been shown to enhance performance. (5)

Who needs a pre-workout snack?

In reality, not everyone needs a pre-workout snack. If you are working out first thing in the morning or long after a meal you may need to consume a small pre-workout snack to ensure that you are adequately fuelled, however, if you are working out shortly after consuming a full meal, in most cases, there is no need for an additional pre-workout snack. Although athletes will have special and specific needs, if you are a general exerciser who is looking to support your overall health you likely don’t need targeted and strategic exercise nutrition strategies, you simply want to ensure that you consume some carbohydrates and a little protein to fuel your activity.

For optimal results, it is best to review your current meal timing and workout timing before consuming additional (and potentially unnecessary) pre-workout calories simply because you’ve heard pre-workout snacks can be beneficial. You may already be consuming exactly what you need.

18 Pre-Workout Snack Ideas

Here are some pre-workout snacks and meal ideas to help you fuel your fitness and optimize performance.

If your workout starts in 3 or more hours:

  • Oatmeal with Greek yogurt, honey, and berries
  • Toast with scrambled eggs, cheese, and spinach
  • Wrap with turkey, hummus, tomatoes, and lettuce
  • Noodles with tofu, bell peppers, and sesame oil
  • Rice with salmon, broccoli, and pesto
  • Potatoes with chicken, asparagus, and butter

If your workout starts in 1-2 hours:

  • Granola and yogurt
  • Toast and peanut butter
  • Pita and hummus
  • Bagel and cream cheese
  • Berries and cottage cheese
  • Apple and almonds

If your workout starts in 1 hour or less:

  • Toast with honey
  • Smoothie
  • Banana
  • Dates
  • Coffee
  • Pre-workout supplement

The Bottom Line

What and when you eat before your workout can have a big impact on your performance and progress. The exact balance of macronutrients and amount of food required will vary based on the time of day, and the type, intensity, and duration of your workout. In general, a combination of carbohydrates and protein is recommended for pre-workout snacks and meals, and the closer you get to your workout the more you should focus on simple carbohydrates that are easily digested.

Tomato Burrata Salad

Published on July 4, 2021 by Stephanie Kay

Made with heirloom tomatoes, creamy burrata cheese, pine nuts, and fresh pesto, this tomato burrata salad is an eye-catching and crowd-pleasing dish. Not only does this salad work well as an appetizer or side dish but you can easily make a smaller portion to serve as a light lunch or simple dinner.

Burrata Salad with Tomato and Pesto

 

If you’ve never tried burrata cheese, I highly suggest you do! Burrata cheese is an Italian-style cheese, typically made from cow’s milk, with a pillowy texture, soft exterior, and creamy interior. From the outside, it can easily be mistaken as mozzarella but burrata is distinguished by its small, soft, small cheese curds and cream packaged on the inside. Not to mention, it’s a wonderful source of vegetarian protein and healthy fats, and can easily help to create a well-balanced meal.

This burrata salad is served on a bed of seasonal heirloom tomatoes, however, you could certainly add some leafy greens if you like; arugula, watercress, and herby mixed greens would all work particularly well.

More Cheese Salad Recipes:

  • Grilled Halloumi Salad
  • Greek Village Salad
  • Arugula, Watermelon and Feta Salad

 

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Burrata Salad with Tomato and Pesto

Tomato Burrata Salad

Author: Stephanie Kay

This tomato burrata salad works equally well as an appetizer, side dish, or simple main course.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 4 servings 1x
  • Category: Salad
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Ingredients

  • 1 ball burrata cheese
  • 4 heirloom tomatoes, red and yellow
  • 1 cup cherry tomatoes
  • 1/4 cup fresh basil
  • 2 tablespoons olive oil
  • 2 tablespoons pine nuts
  • 1/4 cup pesto
  • Salt
  • Pepper
  • Crusty bread, to serve

Instructions

  1. Slice heirloom tomatoes into wedges, cherry tomatoes in half, and layer onto a platter. 
  2. Drizzle with olive oil and season generously with salt and pepper.
  3. Sprinkle with basil, pine nuts, and dollop with pesto.
  4. Top with burrata cheese, season cheese generously with salt and pepper and a final dollop of pesto.
  5. Serve with crusty bread and enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 241 calories
  • Sugar: 5 grams
  • Fat: 18 grams
  • Carbohydrates: 10 grams
  • Fiber: 4 grams
  • Protein: 12 grams

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Protein Overnight Oats

Published on July 1, 2021 by Stephanie Kay

Made with rolled oats, yogurt, milk, and chia seeds, these protein overnight oats are a well-balanced meal complete with 25 grams of protein, lots of fiber, and plenty of healthy fats.  Whip these protein-packed overnight oats up tonight and you’ll have a healthy breakfast ready to go in the morning.

High-Protein Overnight Oats

 

This protein overnight oats recipe uses yogurt and chia seeds instead of protein powder to help boost the protein content and keep it 100% whole food-based. Although it calls for Greek yogurt, which adds an additional 5 to 10 grams of protein per serving, you could certainly use regular yogurt if you prefer. Just be sure to read the ingredients and opt for an unsweetened version if possible, as you’ll be adding some natural sweetener in the form of honey anyway.

More Overnight Oats Recipes:

  • Carrot Cake Overnight Oats
  • Chocolate Peanut Butter Overnight Oats
  • Lemon Blueberry Overnight Oats

 

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High-Protein Overnight Oats

Protein Overnight Oats

Author: Stephanie Kay

Made with rolled oats, yogurt, and chia seeds, these overnight oats are filled with 25 grams of protein.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 serving 1x
  • Category: Breakfast
  • Method: By Hand
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Ingredients

  • 1/2 cup quick oats or rolled oats
  • 1/2 cup milk
  • 1/2 cup Greek yogurt, plain
  • 1 tablespoon chia seeds
  • 1 tablespoon honey
  • 1/2 cup berries, frozen

Instructions

  1. Add berries to a mason jar or container. You can use fresh berries, however, frozen berries will create a syrup-like texture when they thaw to help infuse the overnight oats with flavour.
  2. In a separate small bowl, add oats and milk and stir until well combined. Then add the yogurt, chia seed, and honey, and stir again until well combined.
  3. Transfer the yogurt mixture to the mason jar on top of the berries, cover with a lid and transfer to the fridge overnight or for at least 2 hours.
  4. In the morning, remove the jar from the fridge and use a spoon to give it a good stir to mix the berries and yogurt. Feel free to adjust the texture with an extra splash of milk and/or a dollop of yogurt.
  5. These overnight oats can be made ahead of time and stored in the fridge for up to 3 days.

Nutrition

  • Serving Size: 1 jar
  • Calories: 420 calories
  • Sugar: 26 grams
  • Fat: 11 grams
  • Carbohydrates: 62 grams
  • Fiber: 10 grams
  • Protein: 25 grams

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What Are Micronutrients?

Published on June 28, 2021 by Stephanie Kay


You’ve likely heard of macronutrients; the carbohydrates, proteins, and fats found in food, but what about micronutrients? From vitamins to minerals and everything in between, here is a breakdown of micronutrients; the different types, functions, benefits, and sources.

What Are Micronutrients?

What Are Micronutrients?

All food contains macronutrients and micronutrients; they are the primary elements of nutrition and our bodies require them every day. The term micronutrient refers specifically to vitamins and minerals; a smaller category of nutrients that do not contain calories and are required in smaller amounts than macronutrients. Vitamins and minerals are vital to healthy development, disease prevention, and overall wellbeing.

Micronutrients vs. Macronutrients

Nutrients can be divided into two primary categories: macronutrients and micronutrients. Macronutrients (carbohydrates, protein, and fat) are the primary nutrients in our diet and supply the body with energy via calories, while micronutrients (vitamins and minerals) are essential nutrients that play a wide variety of roles in metabolic processes in the human body. Micronutrients are equally important as macronutrients but are required in much smaller amounts, hence the terms micro (small) and macro (large) nutrients.

Types of Micronutrients

There are two primary types of micronutrients; vitamins and minerals, each of which includes various formats.

Vitamins

Vitamins are organic substances produced by plants and animals and are required for cell function, growth, metabolism, and development. There are two categories of vitamins: fat-soluble and water-soluble.

Fat-Soluble Vitamins: Fat-soluble vitamins include vitamins A, D, E, and K. These vitamins are typically present in sources of fat and are more easily digested, assimilated, and absorbed in the presence of fat. Fat-soluble vitamins are stored in the liver and fatty tissues for future use and the reserves of these vitamins will remain in the body for extended periods of time, days, and sometimes months.

Water-Soluble Vitamins: Water-soluble vitamins include the B vitamins and vitamin C. These vitamins are called water-soluble vitamins because they are dissolved in water and, therefore, do not stay or cannot be stored by the body. Because they are excreted through urine when consumed in excess, regular consumption of water-soluble vitamins is vital.

Minerals

Minerals are chemical elements found in soil and water and are not produced by living organisms. Unlike vitamins, minerals are not easily destroyed by the elements and are transported by soil and water into plants and animals. Minerals are also classified by macro and micro terms: macrominerals are required in amounts greater than 100 mg per day, while microminerals are those nutrients required in amounts less than 100 mg per day. (1)

Macrominerals: Macrominerals include calcium, phosphorus, magnesium, sodium, chloride, potassium, and sulfur. These minerals are required in larger amounts and perform a number of very specific roles in the body.

Microminerals: Also known as trace minerals, microminerals include iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, and molybdenum. Although still essential to the human body, microminerals are required in smaller amounts than macrominerals.

Functions and Benefits of Micronutrients

Because the human body cannot obtain or create micronutrients on its own, they must be obtained through our diet. Each micronutrient plays a different role in the human body, all of which are important and essential. Consuming adequate amounts of vitamins and minerals is vital for optimal health and preventing disease. Deficiencies in vitamins and minerals have been linked to a number of chronic health conditions. (2)

Sources of Micronutrients

Fortunately, vitamins and minerals can be found in a wide variety of food sources and adequate consumption of whole food and macronutrients can help to support overall micronutrient intake. Primary food sources of micronutrients include (3)(4).

Vitamin A: Retinol from animal sources: fortified milk, cheese, cream, butter, fortified margarine, eggs, liver; Beta-carotene from plant sources: leafy dark green vegetables, dark orange fruits (apricots, cantaloupe), and vegetables (carrots, winter squash, sweet potatoes, pumpkin)

Vitamin D: Egg yolk, liver, fatty fish, milk, sunlight

Vitamin E: Polyunsaturated plant oils (soybean, corn, cottonseed, safflower); leafy green vegetables, wheat germ, whole-grain products, liver, egg yolks, nuts, seeds

Vitamin K: Leafy green vegetables such as kale, collard greens, and spinach, green vegetables such as broccoli, brussel sprouts, and asparagus; also produced in the intestinal tract by bacteria

B Vitamins: Meat, organ meats, fish, eggs, milk, whole grains, generally widespread in foods

Calcium: Milk and milk products; canned fish with bones (salmon, sardines), fortified tofu and fortified soy milk, greens (broccoli, mustard greens), legumes

Phosphorus: Meat, fish, poultry, eggs, milk

Magnesium: Nuts, seeds, legumes; leafy, green vegetables, seafood, dark chocolate, artichokes

Sodium: Salt, soy sauce, small amounts in milk, breads, vegetables, unprocessed meats

Chloride: Seaweed, salt, celery, soy sauce

Potassium: Meats, milk, fresh fruits and vegetables, whole grains, legumes

Sulfur: Occurs in foods as part of protein: meats, poultry, fish, eggs, milk, legumes, nuts

Iron: Organ meats, red meats, fish, poultry, shellfish (especially clams), egg yolks, legumes, dark leafy greens

Zinc: Meats, fish, poultry, leavened whole grains, vegetables

Iodine: Seafood, foods grown in iodine-rich soil, iodized salt, bread, dairy products

Selenium: Meats, seafood, grains

Copper: Legumes, nuts, seeds, whole grains, organ meats, drinking water

Manganese: Widespread in foods, especially plant foods, almonds, cashews, black beans

Fluoride: Fish, crab, tap water, fruit juice, tea

Chromium: Liver, brewer’s yeast, whole grains, nuts, cheeses

Molybdenum: Legumes, grains, leafy greens, milk, liver

Supplementing Micronutrients

The safest and most natural way to get micronutrients is through food sources, however, some individuals, especially those with nutrient deficiencies or underlying health conditions, can benefit from micronutrient supplementation. The supplementation of specific dosages of vitamins and minerals can help to support specific health conditions, stages of life (i.e. pregnancy or menopause), or personal health goals. If you are concerned you are not getting adequate nutrients through food, it is best to speak with a doctor, dietician, or registered health professional that specialized in this area.

The Bottom Line

The term micronutrient refers to a category of nutrients and includes vitamins and minerals, which are essential for overall health. Vitamins include fat-soluble and water-soluble vitamins, while minerals include macrominerals and trace minerals, all of which can be found in food and supplement forms. Generally speaking, adequate consumption of whole foods and a well-balanced diet of carbohydrates, protein, and fat can help to are adequate consumption of micronutrients, however, in some cases, individuals can benefit from micronutrient supplements.

Almond Butter Rice Crispy Bars

Published on June 25, 2021 by Stephanie Kay

Whether you are looking for a sweet snack or a simple dessert, these almond butter rice crispy bars are a delicious treat. Filled with puffed rice, almond butter, and honey, and drizzled with dark chocolate, the bars are the perfect mix of salty and sweet.

Almond Butter Rice Crispy Treats

 

These almond butter rice crispy bars are my homemade take on a Kind® bar mixed with a Rice Krispies® treat. If possible, I recommended using plain puffed brown rice, as opposed to Rice Krispies® cereal, as it does not contain added sugar or preservatives. Puffed rice can be found at all major grocery stores in the cereal aisle or health food aisle.

More Healthy Snack Ideas:

  • Chocolate Puffed Rice and Seed Bars
  • Super Seed Brittle
  • No-Bake Granola Bars
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Almond Butter Rice Crispy Bars

Almond Butter Rice Crispy Bars

Author: Stephanie Kay

These marshmallow-free almond butter rice crispy bars are a healthy no-bake, gluten-free snack everyone can enjoy. Although this recipe uses almond butter, you could certainly use peanut butter, cashew butter, or sunflower seed butter instead.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 8 bars 1x
  • Category: Snack
  • Method: No Cook
  • Cuisine: American
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Ingredients

  • 3 cups puffed rice
  • 3/4 cup almond butter, smooth
  • 1/3 cup honey
  • 2 tablespoons coconut oil
  • 1/4 cup almonds, roughly chopped
  • 1/4 cup dark chocolate chips
  • Sea salt, flaky

Instructions

  1. Line an 8’x8′ or 9’x9′ baking pan with parchment paper.
  2. Add puffed rice to a large mixing bowl and set aside.
  3. In a small saucepan or skillet on low-medium heat, warm coconut oil until melted, then add almond butter and honey and continue to heat, whisking gently, until well combined.
  4. Pour the coconut oil, almond butter, and honey mixture into the bowl over the puffed rice and, using a spoon or silicone spatula, gently mix and fold until well combined.
  5. Once the puffed rice is well coated, transfer the mixture to the lined baking pan. Spread it out evenly in the pan and dot with chopped almonds, then press it down firmly using the back of the spatula or your hand.
  6. Using a double boiler method or the microwave, melt the chocolate chips until completely smooth, then drizzle across the top of over the top of bars. Sprinkle with a bit of sea salt.
  7. Transfer the bars to the freezer for roughly 1 hour or until the chocolate has completely solidified.
  8. Once the chocolate has hardened, remove the pan from the freezer, remove the bars from the pan, transfer to a cutting board and allow to sit for a couple of minutes so that you can easily pass a knife through them.
  9. Slice bars in half and then slice each side into 4 equal-sized bars, for a total of 8 bars.
  10. Once sliced, the bars can be eaten immediately, stored in the fridge for up to 5 days or in the freezer for several months. It is not recommended to store these bars at room temperature as, if too warm, can become soft and fall apart.

Nutrition

  • Serving Size: 1 bar
  • Calories: 299 calories
  • Sugar: 15 grams
  • Fat: 21 grams
  • Carbohydrates: 26 grams
  • Fiber: 4 grams
  • Protein: 7 grams

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Spinach Scrambled Eggs

Published on June 24, 2021 by Stephanie Kay

In need of a quick and healthy breakfast? Look no further than these spinach scrambled eggs. Filled with leafy greens and feta cheese, these scrambled eggs are high in protein and ready in minutes making them perfect for a healthy weekday breakfast or a delicious addition to a hearty weekend brunch.

Spinach and Feta Scrambled Eggs

 

These scrambled eggs include feta cheese, however, if you’re not a fan you can omit it altogether or add another type of cheese; cheddar, Havarti, and manchego would all work exceptionally well.

More Healthy Egg Recipes:

  • Feta and Spinach Egg Muffins
  • Greek Omelette Casserole
  • Kale and Egg Breakfast Skillet
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Spinach and Feta Scrambled Eggs

Spinach Scrambled Eggs

Author: Stephanie Kay

These spinach scrambled eggs with feta cheese are perfect for a quick, easy and high-protein morning meal.

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

  • 2–3 eggs
  • 1 cup spinach, roughly chopped
  • 2 tablespoons feta cheese, crumbled
  • 1 teaspoon butter
  • Salt
  • Pepper

Instructions

  1. Crack eggs into a bowl, whisk to combine and set aside.
  2. Heat butter in a cast-iron skillet or heavy bottom pan on medium-high heat.
  3. Once the butter has melted, add the chopped spinach and a pinch of salt and cook, stirring often, until the spinach is wilted, tender and bright green, about 1 to 2 minutes.
  4. Once the spinach has cooked, reduce the heat to medium, add whisked eggs to the pan and, using a spatula, gently stir and fold the eggs. When eggs are about 1⁄2 way cooked, add crumbled feta cheese to continue folding and stirring eggs until cooked to your liking.
  5. Once cooked, remove from the pan, season with additional salt and pepper to taste, and serve immediately.

Nutrition

  • Serving Size: 2 eggs
  • Calories: 221 calories
  • Sugar: 1 grams
  • Fat: 16 grams
  • Carbohydrates: 2 grams
  • Fiber: 1 gram
  • Protein: 16 grams

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