Stephanie Kay Nutrition

Stephanie Kay Nutrition

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Slow-Cooker Pulled Pork Tacos

Published on June 23, 2021 by Stephanie Kay

These carnitas-style pulled pork tacos are a simple take on a classic pork carnitas recipe. Made with seasoned pork shoulder cooked low and slow in the slow cooker, these pulled pork tacos are tender, juicy, and packed full of delicious flavor.

Slow-Cooker Pulled Pork Tacos

 

The best part about this pulled pork taco recipe is that it essentially cooks itself. Simply season the pork shoulder, add it to a crockpot, step away for hours and come back to tender and juicy pulled pork. I used a boneless pork shoulder in my recipes because that’s what I had available, however, a bone-in pork shoulder would work just as well and add additional flavor and nutritional value at the same time. Regardless of what option you choose, this slow-cooker pull pork makes plenty of servings to feed a crowd and stores very well in the fridge to create healthy leftovers for days to come.

More Healthy Taco Recipes:

  • Grilled Cajun-Style Shrimp Tacos
  • Roasted Cauliflower Tacos
  • Coconut-Crusted Fish Tacos

 

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Slow-Cooker Pulled Pork Tacos

Slow-Cooker Pulled Pork Tacos

Author: Stephanie Kay

Made in the slow-cooker, these pulled pork tacos are easy to make, high in protein and make wonderful leftovers perfect for simple meal prep idea or make-ahead meal.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 6 hours
  • Total Time: 6 hours 10 minutes
  • Yield: 16-20 servings 1x
  • Category: Main
  • Method: Slow Cooker
  • Cuisine: Mexican
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Ingredients

Pulled Pork:

  • 3–4 lbs. (2 kg.) boneless pork shoulder (see notes)
  • 1 tablespoon oregano, dried
  • 1 tablespoon cumin, ground
  • 2 teaspoons salt
  • 1 teaspoon black pepper
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 1 bay leaf
  • 1 orange, juiced, about 1/2 cup
  • 1/2 cup water

to serve:

  • corn tortillas
  • avocados, sliced
  • red cabbage, shredded
  • cilantro, roughly chopped
  • limes, cut into wedges
  • salsa
  • hot sauce (optional)

Instructions

  1. In a small bowl, combine the oregano, cumin, salt, and black pepper.
  2. Place the pork shoulder on a cutting board, sprinkle with the spice mix and rub into the pork until well covered.
  3. Transfer the pork shoulder to the slow cooker, top with onion and garlic, add orange juice and water to the slow cooker, and cover with the lid. Turn the slow cooker on and cook on low for 8-10 hours or high for 5-6 hours.
  4. Once cooked, remove the pork shoulder from the slow cooker and place it on a cutting board. Using two forks, shred the meat into small bite-size pieces. Set aside.
  5. Pour any remaining sauce from the slower cooker through a fine-mesh strainer into a bowl (don’t throw it away!) to remove excess onion and garlic, and pull out any pieces of meat and add them to the cutting board.
  6. If the sauce is really liquidy, return it to the slower cooker or a large pot, turn the heat to high, bring to a boil, and allow to cook for several minutes until it has reduced and thickened. Once the liquid has been reduced, return shredded pork to the slower cooker or pot and toss the pork until well coated.
  7. If the sauce appears rich and thick, skip the step above and return the shredded pork to the slower cooker with the liquid and toss until well coated. Set aside.
  8. Next, prepare the corn tortillas. Warm a cast-iron pan or heavy bottom skillet to medium-high heat. Fill a bowl with room temperature water, quickly dunk the corn tortilla in the water, transfer to the pan, and warm for about 15 to 45 seconds on each side until golden and toasted, using tongs to flip the tortillas.
  9. Once the pork and tortillas are ready, build the tacos by filling tortillas with pulled pork, avocado, and shredded cabbage, and top with cilantro, salsa, hot sauce and/or a squeeze of fresh lime. (See notes for crispy pork.)
  10. Any leftover pulled pork can be stored in an airtight container in the fridge for up to 5 days or in the freezer for 3 months.

Notes

Pork Shoulder: If using a bone-in pork shoulder you will need to extend the cooking time by 3-4 hours on low or 1-2 hours on high

Crispy Pork: For crispy pulled pork, warm a cast-iron pan or heavy bottom skillet to high heat. Once warm, add a drizzle of oil and a portion or two of pulled pork (this will need to be done in batches) and cook for 1-2 minutes per side until browned and crispy.

Nutrition

  • Serving Size: 85g/3oz pork
  • Calories: 160 calories
  • Sugar: 0 grams
  • Fat: 4 grams
  • Carbohydrates: 0 grams
  • Fiber: 0 grams
  • Protein: 25 grams

Keywords: slow cooker, crock pot

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Farro Salad with Feta and Arugula

Published on June 17, 2021 by Stephanie Kay

Made with feta cheese, cucumber and leafy greens, this farro salad is filled will all of the flavours of summer. With its hearty and chewy texture and rich and nutty flavour, farro adds just the right bite to create a fibre-rich, nutritious and delicious make-ahead grain salad.

Farro Salad Recipe

 

Never had farro? No problem. Farro is a relative to wheat and one of the most popular ancient grains. It has been a staple of Europe, specifically Italy, for decades, and is a highly versatile ingredient used in soups, stews, pilafs, and salads, similar to barley and millet. Not to mention, farro is a rich source of fibre, vitamins and minerals, making it the perfect base for this hearty grain salad.

More Healthy Grains Salads:

  • Mediterranean Couscous Salad
  • Asian Quinoa Salad
  • Broccoli Quinoa Salad

 

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Farro Salad with Feta and Arugula

Farro Salad with Feta and Arugula

Author: Stephanie Kay

The best grain salad! Made with feta cheese and arugula, this farro salad recipe is hearty, healthy, delicious, and nutritious.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Salad
  • Method: Stovetop
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Ingredients

  • 1 cup farro, dry
  • 1/2 cucumber, quartered lengthwise and sliced
  • 1/2 cup red onion, diced
  • 1 cup arugula, roughly chopped
  • 1/4 cup parsley, finely chopped
  • 1/4 cup mint, finely chopped
  • 1/4 cup feta cheese, crumbled
  • 1/4 cup almonds, roughly chopped
  • 4 tablespoons olive oil
  • 1 lemon, juiced
  • 1 clove garlic, grated or minced
  • Salt
  • Pepper

Instructions

  1. Fill a medium saucepan with water, bring to a boil, add farro, lower the heat, and simmer uncovered for about 30 minutes, or according to package directions, until the farro 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.  (If time permits, see notes for soaking farro prior to cooking.)
  2. While the farro 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 farro has cooled, add the cucumber, red onion, arugula, parsley, and mint to the bowl of farro and toss to combine.
  4. Drizzle farro mixture with dressing and toss until well coated. Sprinkle with feta cheese and almonds and toss gently again to combine, and season with additional salt and pepper to taste.
  5. The farro salad can be served immediately or stored in an airtight container in the fridge for up to 3 days.

Notes

Farro: If time permits, it is recommended that you soak the farro in water overnight. Soaking whole grains helps to deactivate antinutrients, such as phytic acid, and ensure they are more easily digested and nutrients more bioavailable. To soak farro, add it to a bowl, cover with water and allow to sit for 8-24 hours. Once soaked, strain to remove excess water and rinse well before cooking. The process of soaking the farro will reduce the cooking time to roughly 10-15 minutes.

Nutrition

  • Serving Size: 1 serving
  • Calories: 302 calories
  • Sugar: 11 grams
  • Fat: 23 grams
  • Carbohydrates: 23 grams
  • Fiber: 4 grams
  • Protein: 6 grams

Keywords: feta cheese, arugula

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Grilled Halibut

Published on June 15, 2021 by Stephanie Kay

Ready in less than 15 minutes, this grilled halibut recipe is perfect for a summer weeknight meal. Whether you’re cooking on the BBQ, a grill, or a grill pan, halibut is a light and flaky fish that is quick and easy to cook and not too “fishy” for even the non-fish lovers to enjoy.

Grilled Halibut

 

 

I paired this grilled halibut with a simple tomato and fennel salad; however, it would work really well paired with rice, roasted potatoes, and/or a big leafy green salad. Regardless of what pairing you choose, halibut is incredibly high in protein and rich in healthy fats making it a great addition to any well-balanced meal.

More Grilled Recipes:

  • Grilled Honey Mustard Salmon
  • Grilled Cilantro Lime Chicken
  • Grilled Pork Chops with Peach Salsa

 

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Grilled Halibut Recipe

Grilled Halibut

Author: Stephanie Kay

Learn how to grill halibut with this quick and easy grilled halibut with tomato fennel salad.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 2 servings 1x
  • Category: Main
  • Method: Grilled
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Ingredients

Grilled Halibut:

  • 2 halibut fillets
  • 2 tablespoons olive oil
  • Salt
  • Pepper
  • Lemon, cut into wedges, to serve

Salad:

  • 3 ripe tomatoes, cut into wedges
  • 1/2 cup fennel, thinly sliced
  • 2 tablespoons parlsey, minced
  • 1 tablespoon olive oil
  • 1/2 lemon, juiced
  • Salt
  • Pepper

Instructions

  1. Preheat a grill or grill pan to medium-high heat.
  2. Place the halibut fillets on a cutting board, gently pat dry with a paper towel, drizzle with olive oil, and season generously with salt and pepper on both sides.
  3. When the grill is ready, add halibut fillets to the grill (skin side down, if they have skin) and cook for about 4 minutes per side or until halibut is opaque and starting to flake.
  4. While the halibut is cooking, add sliced tomatoes and fennel to a bowl, drizzle with olive oil and lemon juice, generously season with salt and pepper and toss until well combined.
  5. Once cooked, remove halibut from the grill and serve immediately with a wedge of lemon and tomato fennel salad. Leftovers can be stored in the fridge for up to 3 days and served hot or cold.

Nutrition

  • Serving Size: 1 serving
  • Calories: 377 calories
  • Sugar: 6 grams
  • Fat: 30 grams
  • Carbohydrates: 11 grams
  • Fiber: 3 grams
  • Protein: 19 grams

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Scallop Pasta

Published on June 8, 2021 by Stephanie Kay

Made with bursting tomatoes, fragrant garlic, and fresh herbs, this scallop pasta is a sophisticated yet simple dish. Although often reserved for special occasions, scallops are perfect for a weeknight dinner because they cook in minutes and are packed full of protein to help create a healthy and well-balanced meal.

Scallop Pasta with Garlic and Tomatoes

 

This recipe calls for spaghetti, however, you could certainly use any type of pasta that you enjoy; spaghettini, fettuccine, or linguine would work particularly well. This scallop pasta is wonderful served on its own as the star of the show or pairs nicely with a bright green salad with a simple lemon dressing or oil-based vinaigrette.

More Healthy Pasta Recipes:

  • Spinach Ricotta Pasta
  • Pea and Bacon Pasta
  • Tomato, Spinach, and Bacon Pasta

 

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Scallop Pasta Recipe

Scallop Pasta

Author: Stephanie Kay

Filled with ripe tomatoes, fragrant garlic, and fresh herbs, this seared scallop pasta is perfect for a light dinner that is high in protein and full of flavour.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 2 servings 1x
  • Category: Main
  • Method: Stovetop
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Ingredients

  • 8 scallops
  • 170 grams spaghetti, dry
  • 1 tablespoon olive oil
  • 2 tablespoons butter
  • 1 shallot, minced
  • 2 cloves garlic, thinly sliced
  • 1 cup cherry tomatoes, halved
  • 1/4 teaspoon chili flakes (optional)
  • 1/4 cup fresh herbs, finely chopped (such as basil, tarragon, and/or parsley)
  • Salt
  • Black pepper
  • Parmesan, to serve

Instructions

  1. Bring a large pot of well-salted water to a boil. Add spaghetti and cook according to package directions. Once cooked, reserve a ¼ cup of the pasta water, drain pasta, and set pasta aside.
  2. While the pasta is cooking, pat the scallops dry with a paper towel and season generously with salt and pepper on both sides.
  3. Preheat a pan or cast-iron skillet to medium-high heat, add olive oil and 1 tablespoon of butter. Once the butter has melted and the pan is warm, add the scallops and cook for 2-3 minutes per side until golden brown. Once cooked, transfer scallops to a plate and set aside.
  4. In the same pan, reduce the heat to medium, then add shallot and garlic and cook for 1-2 minutes until tender.
  5. Add cherry tomatoes, chilli flakes, season with salt and pepper, and cook for another 3-4 minutes until tomatoes begin to break down.
  6. Add the reserve 1/4 cup of pasta water, stir to combine, and cook for an additional 1-2 minutes to help reduce the water and thicken the tomato mixture.
  7. Once reduced slightly, add the fresh herbs and the remaining tablespoon of butter and stir until the herbs have wilted slightly.
  8. Add the cooked spaghetti to the pass and toss until well coated in the tomato mixture.
  9. To serve, transfer pasta and tomato mixture to bowls, top with cooked scallops and a sprinkle of freshly grated parmesan cheese.

Nutrition

  • Serving Size: 1 serving
  • Calories: 579 calories
  • Sugar: 5 grams
  • Fat: 21 grams
  • Carbohydrates: 72 grams
  • Fiber: 4 grams
  • Protein: 26 grams

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Lemon Ricotta Pancakes

Published on June 5, 2021 by Stephanie Kay

These lemon ricotta pancakes are bright, light, fluffy, and packed full of protein. Filled with zesty lemon flavor, these pancakes are perfect for a weekend breakfast or brunch any time of the year.

 

The use of ricotta in this recipe helps to add a much-needed boost of protein to this recipe to help create a more well-balanced meal. Although I used full-fat ricotta cheese in my recipe, you can easily use light ricotta cheese instead if you are looking to reduce the fat content or cut down on calories. Not to mention, these pancakes keep really well in the fridge or freezer, so feel free to whip up a double batch for a fun, healthy, and high-protein meal prep breakfast idea.

More Healthy Pancake Recipes:

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

Author: Stephanie Kay

These light and fluffy lemon ricotta pancakes are perfect for a simple weekday breakfast or elegant weekend brunch.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 10 pancakes 1x
  • Category: Breakfast
  • Method: Stovetop
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Ingredients

  • 1 1/2 cups all-purpose flour
  • 2 tablespoons sugar
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 cup ricotta cheese
  • 2 eggs
  • 1 cup milk
  • 1/2 teaspoon vanilla extract
  • 3 tablespoons lemon zest (about 2 lemons)
  • 1 tablespoon lemon juice
  • Butter, for cooking

Instructions

  1. In a medium bowl, add the flour, sugar, baking powder, baking soda, and salt, and stir to combine.
  2. In a large bowl, add the ricotta cheese, eggs, milk, and vanilla extract, and whisk until well combined. The mixture will have some lumps due to the ricotta cheese, just try and get it as smooth as possible.
  3. Add the lemon juice and lemon zest to the ricotta mixture and whisk again to blend. It may curdle a little, that’s fine.
  4. Add the dry ingredients to the wet ingredients and whisk again to combine. The mixture will be thick, if you find it too thick just add a splash of milk.
  5. Heat a griddle or a pan to medium heat, add a knob of butter, and allow to melt.
  6. Once warm, add 1/3 cup of the batter and cook until bubbles begin to form on the surface, then flip and cook on the opposite side until golden brown.
  7. 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.
  8. Once cooked, serve immediately with butter, a sprinkle of powdered sugar, maple syrup, and/or blueberries.
  9. Any leftover pancakes can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Nutrition

  • Serving Size: 1 pancake
  • Calories: 152 calories
  • Sugar: 4 grams
  • Fat: 5 grams
  • Carbohydrates: 20 grams
  • Fiber: 1 gram
  • Protein: 7 grams

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Lentil Breakfast Bowl

Published on June 4, 2021 by Stephanie Kay

Although lentils may not be the first thing that comes to mind when you think of breakfast, they are a great source of vegetarian protein to start the day, and this quick and easy protein-packed lentil breakfast bowl is a great way to do it.

Lentils for Breakfast

 

This recipe calls for Puy lentils specifically, because I think they have the best texture, however, green or brown lentils would work just as well. To help cut down on prep time, I recommend cooking the lentils ahead of time so all you need to do is cook the kale and fry an egg in the morning. If you’re not a fan of lentils, feel free to use rice or quinoa instead.

More Breakfast Bowls:

  • Tex-Mex Breakfast Bowl
  • Green Quinoa Breakfast Bowl
  • Meal Prep Breakfast Bowl

 

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Lentil Breakfast Recipe

Lentil Breakfast Bowl

Author: Stephanie Kay

Complete with a fried egg, kale, and feta cheese, this fibre and protein-packed lentil breakfast bowl is a hearty vegetarian meal and a great way to use leftover lentils.

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

  • 1 teaspoon olive oil
  • 1 cup lentils, Puy or green, cooked
  • 1 clove garlic, minced or grated
  • 3 kale leaves, roughly chopped
  • 1 egg
  • 1 oz. feta cheese, to serve (optional)
  • Salt
  • Pepper

Instructions

  1. In a pan on medium heat, warm the olive oil.
  2. Add garlic and kale and cook, stirring frequently, until kale is wilted, about 2 minutes.
  3. Add cooked lentils and continue cooking for 2-3 minutes until warmed through. Transfer lentil mixture to a bowl.
  4. In the same pan, crack the egg and fry to your liking.
  5. Once cooked, top lentils with the fried egg, a crumble of feta cheese (optional), and season with salt and pepper to taste.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 428 calories
  • Sugar: 5 grams
  • Fat: 16 grams
  • Carbohydrates: 44 grams
  • Fiber: 16 grams
  • Protein: 29 grams

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Brown Eggs vs. White Eggs: Which is Healthier?

Published on June 2, 2021 by Stephanie Kay

If you are confused about brown eggs vs. white eggs you are certainly not alone. However, you might be surprised to learn that the difference between brown eggs and white eggs has very little to do with the egg itself and everything to do with the chicken. So here is a breakdown of the difference between brown eggs and white eggs, and an answer to which one is healthier.

Brown Eggs vs. White Eggs: Which is Healthier?

What’s the difference?

The difference between brown eggs and white eggs is simply the breed of chicken that lay the egg. The color of an eggshell depends entirely on the breed of chicken from which it comes; generally speaking, white eggs come from white-feathered chickens, while brown eggs come from brown-feathered chickens. (1) In fact, there are many different breeds of chicken worldwide, with a variety of feather colors, that produce a wide variety of colored eggs. Although brown eggs and white eggs are the most common colors found in grocery stores, chicken eggs can actually come in many different colors including white, brown, blue, green, pink, and cream. (2)

Brown Eggs vs. White Eggs Nutrition

All eggs are nutritionally similar, regardless of color, grade, or size. Here is a nutritional comparison of a serving of 2 large brown eggs vs. white eggs. (3)(4)

NUTRITION PER 2 large eggs  BROWN EGG WHITE EGG
Calories 160 calories 160 calories
Protein 13.0 grams 13.0 grams
Fat 11.0 grams 11.0 grams
Carbohydrate 1.0 grams 1.0 grams
Fiber 0.0 grams 0.0 grams
Sugar  0.0 grams 0.0 grams

 

Both brown eggs and white eggs are a source of high-quality protein, omega-3 fatty acids, vitamins, and minerals. Nutritionally speaking, brown egg and white eggs are identical unless the hen’s feed has been enhanced for specialty eggs such as omega-3 eggs. In fact, studies show that the color of the shell has no nutritional impact on the egg; rather, it is the environment and diet of the hen. (5)

Why Are Brown Eggs More Expensive?

Brown eggs tend to cost more because brown hens are typically larger than white hens and, therefore, eat more feed. (6) Although the increased price point may give consumers the illusion that brown eggs are the healthier option that is not the case.

Are Brown Eggs Healthier Than White Eggs?

No, brown eggs and white eggs are nutritionally equivalent. Egg per egg, brown eggs and white eggs provide equal amounts of protein, fat, carbohydrates, vitamins, and minerals per serving.

The Bottom Line

Eggs come in many colors and all varieties are good sources of nutrition. The difference between brown eggs and white eggs is simply the breed of the hen; both colors provide protein, healthy fats, vitamins, and minerals.

Black Bean and Corn Salad

Published on May 29, 2021 by Stephanie Kay

Made with black beans, corn, avocado, and a cilantro-lime dressing, this black bean and corn salad is high in fiber and filled with healthy fats. This colorful salad works well as a light vegetarian meal, topped on a bed of lettuce, or as a vibrant side dish to grilled chicken, meat, or fish.

Black Bean and Corn Salad

 

Not only is this salad perfect for a summer BBQ but it keeps well in the fridge making it a great meal prep idea for quick and easy weekday lunches. If you want to make it ahead of time, just be sure to reserve the avocado until it’s time to serve to help keep it fresh and ensure it does not brown.

More Bean and Corn Salad Recipes:

  • Three Bean Salad
  • Summer Bean Salad
  • Mexican Street-Corn Salad

 

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Black Bean and Corn Salad

Black Bean and Corn Salad

Author: Stephanie Kay

Made with black beans, bell peppers, avocado, and a zesty cilantro-lime dressing, this black bean corn salad works well as a light meal or a simple side dish.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 4 servings 1x
  • Category: Salad
  • Method: By Hand
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Ingredients

  • 1 can (15oz) black beans, strained and rinsed
  • 1 cup frozen corn, thawed
  • 1 red bell pepper, diced
  • 1 avocado, peeled and cubed
  • 1/4 cup cilantro, chopped
  • 3 tablespoons olive oil
  • 1 lime, juiced and zested
  • 1 clove garlic, grated
  • 1 teaspoon honey
  • 1 pinch cumin (optional)
  • Salt
  • Pepper

Instructions

  1. In a large bowl, combine the black beans, corn, red bell pepper, avocado, and cilantro.
  2. In a small bowl or jar, add the olive oil, lime juice, 1 teaspoon lime zest, garlic, honey, cumin, a pinch of salt and black pepper, and whisk to combine.
  3. Drizzle olive oil mixture over the salad and toss until well combined and season generously with additional salt and pepper to taste.
  4. This salad can be served immediately or stored in the fridge for up to 3 days, however, if you are going to make it ahead of time, only add the avocado when it is time to serve to ensure that it does not brown.

Nutrition

  • Serving Size: 1 serving
  • Calories: 280 calories
  • Sugar: 6 grams
  • Fat: 17 grams
  • Carbohydrates: 30 grams
  • Fiber: 10 grams
  • Protein: 8 grams

Keywords: avocado, healthy, easy

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Goat Cheese Grilled Cheese

Published on May 28, 2021 by Stephanie Kay

Grilled cheese is a classic lunch but why not mix it up with a goat cheese grilled cheese? Made with soft goat cheese, pesto, tomatoes, and spinach, this goat cheese and vegetable sandwich is perfect for a simple yet delicious and nutritious lunch.

Goat Cheese Grilled Cheese

 

Making a healthy grilled cheese is simple; it’s all about the ingredients. Although this particular recipe calls for sourdough bread and soft goat cheese, there are plenty of different healthy bread options and healthy cheese options to choose from.

More Healthy Lunch Ideas:

  • No-Cook Lunch Ideas
  • Copycat Starbucks Bistro Boxes

 

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Goat Cheese Grilled Cheese

Goat Cheese Grilled Cheese

Author: Stephanie Kay

Made with soft goat cheese, pesto, tomatoes, and spinach, this grilled cheese is a healthy, high-fibre, and high-protein meal.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 1 sandwich 1x
  • Category: Main
  • Method: Stovetop
  • Cuisine: American
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Ingredients

  • 2 slices sourdough, sprouted grain, or whole grain bread
  • 2 oz soft goat cheese
  • 1 tablespoon pesto (optional)
  • 1 medium tomato, sliced
  • 6 spinach leaves
  • 2 teaspoons butter
  • Salt
  • Pepper

Instructions

  1. Lay bread on a cutting board and spread each slice with butter on one side.
  2. Flip bread, buttered side down, spread one slice with pesto, and then spread half of the goat cheese onto each slice.
  3. Layer one slice with spinach and tomato and season with salt and pepper, then combine slices to create a sandwich.
  4. Add sandwich to a pan or grill pan on medium heat and cook until browned, about 3-4 minutes, then flip and repeat on the opposite side.
  5. Once cooked, remove from the pan and serve immediately.

Nutrition

  • Serving Size: 1 sandwich
  • Calories: 479 calories
  • Sugar: 7 grams
  • Fat: 27 grams
  • Carbohydrates: 35 grams
  • Fiber: 7 grams
  • Protein: 22 grams

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Volume Eating 101

Published on May 27, 2021 by Stephanie Kay

If you are someone who wants to consume a full plate or bowl without negatively impacting your health or weight loss goals, volume eating might be a good strategy for you. Here is a complete beginner’s guide to volume eating; what it is, how it works, the difference between high-volume and low-volume foods, and some examples of volume eating.

Volume Eating

What is Volume Eating?

Volume eating is a concept, strategy, or method of eating that allows for large consumption of food while minimizing calorie intake. Given that, gram per gram, different macronutrients provide a different number of calories, volume eating allows you to prioritize high-volume foods to help increase satiety and fullness without increasing calorie intake. Volume eating is based on the fact that:

  • A food’s physical weight and calorie content are not directly correlated,
  • The calorie content of food is determined by its macronutrients content,
  • Different macronutrients provide different amounts of calories per gram (protein = 4 calories per gram, carbohydrates = 4 calories per gram, fat = 9 calories per gram).

In short, volume eating is a way of eating more food without overly increasing calorie intake.

High-Volume vs. Low-Volume Foods

The energy density (or calorie density) of a food is based on its macronutrient content and balance. Foods high in fat and/or more concentrated in sugar are considered “low-volume foods”, given that fat contains more than double the number of calories per gram compared to protein and carbohydrates, while foods high in fiber and/or water content are considered “high-volume foods”, given that both fiber and water provide little to no calories per gram.

Per 1 cupSPINACHAPPLEWHITE RICEAVOCADOOLIVE OIL
Weight30 grams125 grams158 grams230 grams216 grams
Calories7 calories65 calories205 calories384 calories1,910 calories

Based on raw spinach, raw apple with skin, cooked long-grain white rice, raw avocado, and olive oil. (1)

Benefits of Volume Eating

Helps with Satiety and Fullness

What is volume eating?

Focusing on nutrient-dense high-volume whole foods helps to keep you full and satisfied. Since most high-volume foods, such as fruits and vegetables, are rich sources of fiber and water, they help to keep you full since they, quite literally, help to keep your stomach fuller.

When subjects eating foods low in caloric density, such as fruits and vegetables, are compared with those consuming foods richer in calories, those on meal plans with higher calorie concentrations were found to consume twice as many calories per day in order to satisfy their hunger. (2)

Allows for Higher Food Consumption

If you are someone who “eats with your eyes” and wants your bowl or plate to look full, volume eating is a great tool for you. Not only does it allow for larger portions (i.e. full bowls and plates) but it also helps to increase your intake of fiber, vitamins, and minerals at the same time.

Manages Calories without Counting Calories

If you have a goal of weight loss or are concerned with the number of calories you are consuming, volume eating can be a game-changing tool in your nutrition toolkit. Although having a full bowl or plate is often construed as a bad thing – more volume must mean more calories – that’s not the case. By focusing on leafy greens, vegetables, fresh fruits, and whole grains you can eat in a high volume (i.e. massive portion size) with little impact on the total number of calories you are consuming.

Increases Fibre and Nutrient-Density

Since high-volume foods are primarily fruits and vegetables, volume eating a simple yet highly effective way to increase your intake of nutrient-dense, high-fiber whole foods without much effort.

High-Volume Low-Calorie Foods

These foods can be consumed with little attention to portion size. They have a high water, high fiber, and low sugar content and are, therefore, low in calories per serving.  High-volume foods include:

  • Leafy green vegetables (lettuce, spinach, kale, etc.)
  • Cruciferous vegetables (cabbage, cauliflower, Brussels sprouts, and broccoli, etc.)
  • Stem and other vegetables (peppers, onions, zucchini, celery, etc.)
  • Fruit, especially berries

Moderate-Volume Moderate-Calorie Foods

Be slightly more mindful of portion size when consuming these foods. They have a high water, moderate to high fiber, and moderate to high sugar content and are, therefore, higher in calories per serving. Moderate-volume foods include:

  • Root vegetables (beets, carrots, sweet potatoes, etc..)
  • Whole grains
  • Lean cuts of meat

Low-Volume High-Calorie Foods

Be very mindful of portion size when consuming these foods. They have a low water, low fiber, and high sugar content and are, therefore, the highest in calories per serving. Low-volume foods include:

  • Fatty cuts of meat
  • Cheese
  • Butter
  • Oils
  • Nuts
  • Seeds
  • Fruit, dried or juiced
  • Honey
  • Maple syrup
  • Sugar

Examples of Volume Eating

If you’re a volume eater and you want your plate or bowl to look full when you make a meal, here are some hacks or tips that you might find useful.

  1. Cook a sliced apple or pear into oatmeal.
  2. Add cooked veggies to a bowl of pasta.
  3. Snack on popcorn instead of nuts.
  4. Add chopped veggies to scrambled eggs.
  5. Serve casseroles or meat dishes on a bed of lettuce.
  6. Use salsa as a condiment or a dip.
  7. Cook chopped mushrooms into ground beef.
  8. Cook chopped cauliflower with rice.
  9. Eat fresh fruit instead of dried fruit.
  10. Add a side salad to every meal.

To be clear, these examples do not imply that the original version or option is unhealthy. It’s simply a way to increase the overall volume of food you are eating without compromising your health goals.

The Bottom Line

Volume eating is an eating strategy that focuses on increasing the consumption level of lower-calorie foods. Although all whole foods have a place in a healthy diet, if you have a goal of weight loss or consider yourself a “volume eater” it is important to be mindful of portion sizes of low-volume foods, while you can enjoy high-volume foods without as much concern. Higher volume does not always mean higher calories; it all depends on what you are creating that volume with.

Banana Blueberry Muffins

Published on May 22, 2021 by Stephanie Kay

These banana blueberry muffins are everything you love about banana bread and blueberry muffins combined into a delicious and healthy treat. The use of ripe bananas helps to add moisture and sweetness to the batter to make the muffins light and fluffy while being low in sugar and calories at the same time.

Banana Blueberry Muffins

 

This recipe calls for all-purpose flour, however, you could certainly use whole-wheat flour if you prefer. Although it will create a slightly denser banana blueberry muffin it will increase the protein and fibre content slightly.

More Health Muffin Recipes:

  • Mixed Berry Muffins
  • Raspberry Yogurt Muffins
  • Apple Carrot Muffins

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Banana Blueberry Muffin Recipe

Banana Blueberry Muffins

Author: Stephanie Kay

These banana blueberry muffins are a moist, fluffy, and healthy treat ready in less than 30 minutes.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 12 muffins 1x
  • Category: Muffin
  • Method: Baked
  • Cuisine: American
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Ingredients

  • 1 1/2 cups all-purpose flour
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1 1/2 cups ripe, mashed banana (about 3 large)
  • 6 tablespoons butter, melted
  • 2/3 cup sugar
  • 1 egg
  • 1 teaspoon vanilla extract
  • 1 cup blueberries, fresh or frozen
  • Milk, as needed

Instructions

  1. Preheat the oven to 375°F and line a muffin tin with baking cups or lightly grease with butter.
  2. In a medium bowl, combine the flour, baking soda, baking powder, and salt.
  3. In a large bowl, combine the mashed banana, melted butter, sugar, egg, and vanilla extract and beat until well combine and sugar is well incorporated.
  4. Pour the flour mixture into the banana mixture, then beat or whisk until well combined. Depending on the ripeness of your bananas, the batter may be a little thick. If you find it too thick simply add a couple of tablespoons of milk to loosen it up slightly; you want the batter to be thick but not overly gloopy.
  5. Add the blueberries to a small bowl, sprinkle with a tablespoon of flour and toss until well coated in flour – this will help the blueberries from sinking to the bottom of the muffins.  Then add blueberries to the batter, leaving any excess flour behind, and fold until well combined.
  6. Spoon the batter into the muffin cups, dividing it evenly to make 12 muffins.
  7. Transfer the muffin tin to the oven and bake for 18-20 minutes until a toothpick inserted into a muffin comes out clean.
  8. Once baked, allow to cool slightly, then transfer the muffins to a cooling rack and allow to cool to room temperature.
  9. The muffins can be served immediately, stored at room temperature for 5 days, in the fridge for up to 7 days, or frozen for up to 3 months.

Nutrition

  • Serving Size: 1 muffin
  • Calories: 139 calories
  • Sugar: 15 grams
  • Fat: 6 grams
  • Carbohydrates: 31 grams
  • Fiber: 1 gram
  • Protein: 2 grams

Keywords: healthy

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12 Prebiotic Foods for Gut Health

Published on May 20, 2021 by Stephanie Kay

If you’ve heard of probiotics, you are probably familiar with the importance of gut health, but have you heard of prebiotics? Prebiotics are a form of dietary fiber found in plant foods that help to feed the beneficial bacteria in your gut. Here is a list of prebiotic-containing whole foods that you can easily add to your diet today.

12 Prebiotic Foods for Gut Health

What are Prebiotics?

Prebiotics are a form of indigestible plant fiber that feeds the beneficial bacteria in your gut. Prebiotic fiber passes through the digestive tract untouched until it reaches the colon where it is fermented and serves as a source of “food” for the probiotic bacteria found in your gut. There are many types of prebiotics, the majority of them are a subset of carbohydrate groups, mostly oligosaccharide, and include fructans, galacto-oligosaccharides, and resistant starch. (1)

Benefits of Prebiotics

Prebiotics help to feed our gut microbiota; a major body organ that has a huge impact on overall health. Adequate consumption of prebiotic fibre helps to promote the growth and maintenance of beneficial bacteria in the gut, helping to produce beneficial nutrients, support digestive function, support immune function, reduce allergy symptoms, reduce inflammation, balance metabolism, and boost mood. (2)(3)

List of Prebiotic Foods

Here is a list of easily found, convenient, and versatile prebiotic foods.

1. Apples

Whether you like gala, Honeycrisp, or Granny Smith, apples are a good source of prebiotic fiber, as well as pectin, a form of soluble fiber. (4) Apples are also a good source of antioxidants and vitamin C, not to mention they are inexpensive, convenient, and versatile. Apples can be consumed on their own, sliced into salads, cooked into savory dishes, or baked into muffins and oatmeal.

2. Asparagus

Asparagus is a great food to help boost your prebiotic fiber intake and add some greens to your diet at the same time. Asparagus is a good source of inulin; a form of fructo-oligosaccharide, which may improve digestive health, relieve constipation, promote weight loss, and help control diabetes. (5)(6) Asparagus can be steamed, boiled, grilled, roasted, blanched, and added to salads, or cooked into risotto, soups, and stews.

3. Bananas

Bananas, specifically slightly unripe bananas, are high in resistant starch and contain a small amount of inulin. (7) Bananas are also a source of complex and simple carbohydrates, including natural sugars, making them great for satisfying a sweet tooth while benefiting your gut health at the same time. Underripe, green bananas can be made into fried green bananas or added to a savory stew.

4. Barley

Barley is a whole grain rich in beta-glucan; a prebiotic fiber that improves the growth rate of probiotic bacteria. Beta-glucan has also been shown to help lower total and LDL cholesterol and reduce the risk of cardiovascular disease. (8)(9) Barley can be cooked into soups, and stews, made into bread, or used in salads.

5. Chicory Root

Chicory root comes from a flowering plant that is part of the dandelion family and is high in inulin and prebiotic fiber. Chicory root has a distinct coffee-like flavor and has historically been used as natural medicine, however, is now commonly used in teas, protein and fiber bars, and low-sugar cereals.

6. Dandelion Greens

Dandelion greens are a highly nutritious plant loaded with vitamins, minerals, and prebiotic fiber. Dandelion greens have been shown to improve digestion, improve immune health, and reduce inflammation and cholesterol levels. (10) Dandelion greens are a versatile and inexpensive ingredient that can be sautéed, steamed, and added to salads, soups, or stews similar to kale, spinach, collards, or other dark leafy greens.

7. Garlic

Garlic is an herb with a long tradition of medicinal use well known for its antioxidant, antimicrobial, and anti-inflammatory properties. Garlic is also a source of prebiotic fiber that promotes the growth of the beneficial bacteria Bifidobacteria in the gut. (11) Garlic can be added to marinades, dressings, meats, veggies, soups, stews, casseroles, pasta, and one-pot meals, or consumed in conjunction with other prebiotic food for an extra boost.

8. Jerusalem Artichoke

Jerusalem artichokes, also known as the sunchokes or earth apples, are an inulin-rich source of dietary fiber and have been shown to increase the friendly bacteria in your colon. (12)  Jerusalem artichokes are tubers that are similar to root vegetables in texture and appearance and, once cooked, act quite similar to potatoes, making them ideal for boiling or roasting.

9. Leeks

Leeks are a good source of prebiotic fiber, vitamin K and antioxidants called flavonoids. (13) Leeks are from the same plant family as garlic and onion, the Allium genus, and therefore offer similar health benefits. With their distinct mild and sweet flavors, leeks are a wonderful substitute for onions or can be added to soups, stews, pasta, quiches, or sautéed on their own to create a simple side dish.

10. Oats

Oats are well known for being a healthy whole grain and are also a good source of prebiotic fiber thanks to their high level of beta-glucan and some resistant starch. The high level of fiber and nutrients found in oats has been shown to help lower cholesterol levels, improve blood sugar control, slow digestion, and control appetite. (14)(15) Whether you are using steel-cut, rolled or quick-cooking, oats are a versatile and inexpensive ingredient that can be used for a bowl of oatmeal, baked oatmeal, overnight oats or added to your favorite baked goods.

11. Onions

Onions are another versatile and inexpensive ingredient that is rich and nutrients and prebiotic fiber. Similar to garlic, onions are rich in inulin and fructo-oligosaccharides which aid digestion and boost beneficial gut bacteria. (5)(6) Onions also contain antioxidants and compounds that help to fight inflammation, decrease triglycerides and reduce cholesterol levels, all of which may help fight heart disease. (16)(17)(18) Onions are a flavourful addition to the base of any soup, stew, sauce, marinade, or dressing.

12. Rye

Rye is a whole grain, commonly used for bread and cereals that is rich in prebiotic fiber. Rye grains, the bran in particular, are a good source of beta-glucan (similar to oats) and are also a source of fructo-oligosaccharides and arabinoxylan, which were shown to promote the growth of specific probiotic bacteria in the gut. (19)(20) Additionally, when rye flour is fermented for use in sourdough bread, rye was shown to help feed the microbes in the gut. (21) Rye has a dark color and nutty taste and is commonly used in bread and crackers.

 

Other prebiotic-containing foods include cacao, flaxseed, burdock root, jicama root, yacon root, wheat bran, and seaweed.

The Bottom Line

Prebiotic foods are a rich source of prebiotic fiber that is essential for optimal gut health. Prebiotic fibers, including fructans, galacto-oligosaccharides, and resistant starch, help to promote the growth of probiotic bacteria in the digestive tract. Consuming a wide variety of prebiotic foods can help to support your gut and overall health.

What are Antinutrients?

Published on May 18, 2021 by Stephanie Kay

Perhaps you’ve heard of the term antinutrients or anti-nutrients; natural compounds that are found in food and are said to have the potential to be harmful to our health. But what exactly are antinutrients? And what foods contain antinutrients? Here is everything that you need to know.

What are Antinutrients?

 

What are Antinutrients?

Antinutrients are compounds found in food that impair the digestion and absorption of protein, vitamins, and minerals. All foods contain nutrients, however, certain plant foods; including grains, seeds, nuts, and legumes, contain compounds that act as a form of defense mechanism and help to protect the plant from infections or consumption by animals and insects.

Some of the more common antinutrients include:

  • Phytate: Phytate, or phytic acid, is the most common antinutrient found in grains and legumes. Found in the hulls of nuts, seeds, and grains, it has a strong binding affinity for calcium, zinc, magnesium, iron, and copper, which can limit their absorption. (1)(2)
  • Lectins: Lectins are found in all plant foods but are present in greater amounts in grains and legumes and can interfere with the absorption of calcium, iron, phosphorus, and zinc. (3)
  • Oxalates: Oxalates and oxalic acid are commonly found in cocoa, leafy greens, nuts, and seeds, and bind to calcium, and can therefore limit absorption in the body. (1)(4)
  • Tannins: Tannins are antioxidant polyphenols found in food and beverages, including coffee, tea, some fruits, and cocoa, and can impair digestive enzyme activation, protein digestibility, and iron absorption. (5)(6)
  • Glucosinolates: Glucosinolates are found in cruciferous vegetables; including broccoli, Brussels sprouts, cabbage, and cauliflower, and are widely recognized for their interference with the uptake of iodine and flavonoids and ability to chelate metals such as iron and zinc, thus reducing their absorption. (5)
  • Saponins: Saponins are mainly found in legumes, have a bitter taste and soapy texture, and can impair the digestion of protein, uptake of vitamins, and minerals in the gut. (6)

Foods with Antinutrients

Antinutrients are found in their highest concentrations in grains, beans, lentils, and nuts, however, can also be found in some leaves, roots, tubers, and fruits of certain plants. Some of the most commonly consumed antinutrient-containing foods include soybeans, whole grains (including wheat), chickpeas, beans, lentils, nuts, seeds, spinach, kale, broccoli, peppers, eggplants, tomatoes, chocolate, and tea.

Are antinutrients safe?

Although most plant foods contain antinutrients, when properly prepared, they are safe to consume. (7)  In fact, some antinutrients have actually been shown to provide health benefits: phytates, for example, have been found to lower cholesterol, slow digestion, and prevent sharp rises in blood sugar. (8)(9) Moreover, most antinutrients can be removed or deactivated by soaking, sprouting, or boiling before consumption, and some traditional methods of preparation, such as fermenting, have been shown to increase nutritional value.

How to Reduce Antinutrients in Foods

Many traditional methods of food preparation are known to reduce antinutrients and increase the nutritional value of plant foods. The following methods of food preparation can be used individually or in combination to reduce the impact of antinutrients.

Soaking: Soaking grains, beans, and legumes in water prior to preparation is a simple yet effective way to deactivate enzyme inhibitors. (10) Many of the antinutrients are found in the skin and are water-soluble and, therefore, dissolve in water. For example, soaking whole grains in water overnight or in water with an acidic medium such as lemon juice or cider vinegar can help to neutralize phytic acid. Soaking is often used in combination with sprouting, fermenting, or boiling.

Sprouting: Sprouting, or germination, is one of the most effective ways to deactivate antinutrients, specifically phytates and lectins. Given most antinutrients are part of the seed’s system of preservation – preventing sprouting until the conditions are perfect –  the process of sprouting grains, legumes, and seeds actually helps to reduce their level of phytates, tannins and increase their nutrient availability. (6)(10)

Fermenting: Fermentation is a traditional method of food preservation and preparation that has been used across cultures. The process of fermentation helps to decrease the level of phytates and lectins while increasing beneficial bacteria and nutritional value at the same time. (6)(10) For instance, fermenting soy into tempeh or miso, cabbage into sauerkraut or kimchi, and whole grains into sourdough bread help to make the foods more easily digested and nutrients more available. Moreover, fermented foods are sources of probiotic bacteria which have been shown to promote a healthy balance of gut bacteria and have a wide range of health benefits.

Boiling: Cooking food at high heat has been shown to decrease levels of lectins, tannins, and protease inhibitors (11). While boiling whole grains, boiling legumes, boiling or steaming Brussel sprouts, cauliflower, and leafy greens have specifically been shown to significantly decrease their levels of oxalates and glucosinolates. (10)

The Bottom Line

Antinutrients are natural compounds found in plant foods, including whole grains, beans, lentils, nuts, seeds, and some vegetables, that can interfere with the absorption of other nutrients. Although antinutrients can make certain foods more difficult to digest and their nutrients less bioavailable, when properly prepared, antinutrient-containing foods are generally not of concern and can be consumed in a healthy diet.

Lemon Pepper Chicken Thighs

Published on May 16, 2021 by Stephanie Kay

Made with kitchen and pantry staples, these grilled lemon pepper chicken thighs are perfect for a simple yet healthy weeknight meal. Packed with zesty lemon flavor, a dash of pepper, and grilled to perfection this lemon pepper marinade easily elevates humble boneless chicken thighs from good to great.

 

This recipe calls for boneless chicken thighs, however, you could easily use bone-in chicken thighs if you prefer; simply increase the cooking time by a few minutes per side or cook until all of the juices run clear. This lemon pepper marinade also works well on chicken breasts, pork chops, salmon, or fish.

More Chicken Thigh Recipes:

  • Cilantro Lime Chicken Thighs
  • Sticky Chicken Thighs
  • Turmeric Chicken Tray Bake

 

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Lemon Pepper Chicken Thighs

Author: Stephanie Kay

These grilled lemon pepper chicken thighs are filled with flavour while being quick and easy to make!

  • 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, boneless, skinless
  • 2 tablespoons olive oil
  • 2 lemons, juiced + 1/2 lemon zested
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon salt

Instructions

  1. In a large bowl, add the olive oil, lemon juice, lemon zest, black pepper, garlic powder, onion powder, and salt and whisk to combine.
  2. Add the chicken thighs to the bowl and toss in the marinade to ensure that they are well coated. Transfer the bowl to the fridge and allow to marinate for at least 15 minutes or up to 8 hours. If time does not permit, you can grill the chicken thighs right away, you just won’t get the same depth of flavour.
  3. When the chicken is ready, preheat a grill or grill pan to medium-high heat.
  4. Add the chicken thighs to the grill and cook for 4-5 minutes per side, turning once, or until the internal temperature of the thickest part of the thigh reaches 165°F.
  5. Once cooked, remove the chicken thighs from the grill, transfer to a plate, and allow to rest for 5 minutes before serving to help preserve the juices.
  6. The chicken thighs can be served immediately or stored in an airtight container in the fridge for up to 4 days.

Nutrition

  • Serving Size: 1 serving
  • Calories: 205 calories
  • Sugar: 1 gram
  • Fat: 12 grams
  • Carbohydrates: 1 grams
  • Fiber: 0 grams
  • Protein: 23 grams

Keywords: grilled, boneless, skinless, marinade, easy

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Fiesta Salad

Published on May 8, 2021 by Stephanie Kay


A taco-inspired fiesta salad recipe!

Filled with colours and flavours, this fiesta salad is a party in your mouth. Made with black beans, corn, avocado, grilled chicken, and a cilantro-lime dressing, this salad is not only easy to make but it’s a healthy and well-balanced meal.

Fiesta Salad with Chicken

 

This recipe is designed to serve one, however, you could easily double or triple the ingredients and turn it into a make-ahead lunch or meal prep idea. Just store the ingredients in separate containers and wait to add the avocado and cilantro-lime dressing until it’s time to serve.

More Healthy Salad Recipes:

  • Mediterranean Grain Bowls
  • Steak Fajita Bowls
  • Chicken Shawarma Salad

 

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Fiesta Salad Recipe

Fiesta Salad

Author: Stephanie Kay

This colourful fiesta taco salad recipe is perfect for a quick, easy and healthy lunch!

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 salad 1x
  • Category: Salad
  • Cuisine: Mexican
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Ingredients

Salad

  • 2 cups leafy greens
  • 1/2 cup black beans, cooked
  • 1/4 cup frozen corn, thawed
  • 1/2 cup cherry tomatoes, sliced
  • 1/4 avocado, sliced
  • 1/2 oz cheddar cheese, grated
  • 3 oz grilled chicken, sliced

Cilantro Lime Dressing

  • 1 tablespoon olive oil
  • 1/2 lime, juiced + zested
  • 1/2 teaspoon honey
  • 1 tablespoon cilantro, minced
  • Salt
  • Pepper

Instructions

  1. In a small bowl or container, combine the olive oil, lime juice, lime zest, honey, cilantro, a pinch of salt and pepper and whisk to combine. Set aside.
  2. In a bowl, add leafy greens and top with black beans, corn, tomatoes, avocado, grilled chicken and sprinkle with cheddar cheese.
  3. Drizzle with cilantro lime dressing and season with additional salt and pepper to serve.

Nutrition

  • Serving Size: 1 salad
  • Calories: 541 calories
  • Sugar: 10 grams
  • Fat: 27 grams
  • Carbohydrates: 48 grams
  • Fiber: 13 grams
  • Protein: 34 grams

Keywords: taco, chicken, easy, healthy

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