Stephanie Kay Nutrition

Real Food for Real Life

Macronutrients 101

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Macronutrients are the building blocks of the human diet and are essential for optimal health. From carbohydrates to protein to fat, here is everything you need to know about macronutrients; where to find them, why you need them, and how much you need.

Cutting board with bananas, avocado, almonds, dried apricots, chia seeds, chickpeas, yogurt, spinach, and pumpkin seeds.

Table of contents

What are macronutrients?

Macronutrients are nutrients required in large quantities in the diet, specifically fat, carbohydrates, and protein, which provide us with energy to do everything from developing and repairing tissues to regulating bodily processes. Macronutrients are present in food, each with a unique set of properties that influence our health and make up the calorie content of food.

  • Protein provides 4 calories per gram
  • Carbohydrates provide 4 calories per gram
  • Fat provides 9 calories per gram
Infographic of of what is a macronutrient with examples of sources, functions, and calorie content.

Macronutrient Functions

Here is a breakdown of the functions of carbohydrates, proteins, and fats.

Carbohydrates

Carbohydrates function primarily as a source of energy. Carbs play key roles in digestion and gut health, glucose, and insulin action, as well as cholesterol and triglyceride metabolism (1). Carbohydrates include starches, fibers, and sugars, and can be further classified in terms of structure as complex and simple carbohydrates.

  • Simple carbohydrates consist of one (monosaccharide) or two (disaccharide) sugar molecules. These forms of carbohydrates can be broken down and used as energy quickly by the body and have a sweet taste. Simple carbohydrates are found naturally in fruits and milk and can also be found in the form of refined sugar in items such as candy, table sugar, and soft drinks.
  • Complex carbohydrates consist of short and long chains of monosaccharide units, including polysaccharides such as starch or cellulose. Complex carbohydrates typically have a savory taste, naturally contain fiber, and are found in starchy carbohydrates such as oats, rice, potatoes, beans, lentils, and starchy vegetables.
  • Dietary fiber falls under the umbrella of carbohydrates, specifically complex carbohydrates, and is also required in large quantities in the human diet. There are 2 primary types of fiber – soluble and insoluble – and both are important for health, digestion, and lowering the risk of disease. Fiber provides, on average, 2 calories per gram (2).

Carbohydrates contain 4 calories per gram and are found in whole grains, beans, lentils, fruits, vegetables, and dairy.

Proteins

Protein is considered an essential nutrient because the body cannot biosynthesize enough to maintain health and survival. Proteins are large molecules composed of amino acids, which play many crucial roles in the body. The amino acids that make up protein function as structural components, such as skeletal muscle, enzymes, hormones, immune factors, transporters, acid-base regulators, and neurotransmitters. The single largest tissue store of bodily protein in skeletal muscle (3).

There are 2 types of amino acids: non-essential and essential. Of the 20 amino acids that comprise protein, nine are considered essential and, therefore, must be obtained from food. Foods that contain all nine essential amino acids are considered complete protein sources, while those that only contain some of the 9 essential amino acids are considered incomplete protein sources.

Protein contains 4 calories per gram and is primarily found in animal foods such as red meat, fish, shellfish, poultry, eggs, yogurt, and some other dairy products. These protein sources contain all essential amino acids. Protein can also be found in lower concentrations in soy products like tofu and tempeh, as well as beans and lentils. These protein sources do not contain all essential amino acids.

Fats

Fats are made of smaller molecules, called fatty acids, which play several roles in the body including the metabolism of fat-soluble vitamins, cell membrane function, the maintenance of structural integrity of the brain and nervous system, and hormone synthesis. There are two primary types of dietary fat; saturated fat and unsaturated fat, both of which are essential to health.

  • Saturated fats contain no double bonds in their structure, as the chain has been “saturated”, and are, therefore, generally solid at room temperature.
  • Unsaturated fats, on the contrary, have one or more double bonds in their structure and are, therefore, generally liquid at room temperature. Monounsaturated fats have one double bond and polyunsaturated fats have more than one.

Like protein, fat is considered an essential nutrient because the body cannot manufacture sufficient amounts of certain fats, specifically essential fatty acids linoleic acid (omega-6) and alpha-linolenic acid (omega-3), for survival so it must be consumed through food.

Dietary fat contains 9 calories per gram and is found in animal foods, oils, butter, nuts, seeds, avocado, and olives.

Infographic of macronutrients 101 diagram with examples of sources of carbohydrates, proteins, and fats.

Macronutrient Sources

Almost all foods contain more than one macronutrient, sometimes all three, however, foods are generally classified by the macronutrient they contain the most of.

Sources of carbohydrates include:

  • Whole Grains: Oats, rice, corn, farro, barley, millet
  • Grain Products: Bread, pasta, pita, cereals
  • Vegetables: Squash, pumpkin, potatoes, peas, carrots, asparagus, broccoli,
  • Fruit: Bananas, apples, pears, berries
  • Legumes: Beans, lentils, chickpeas
  • Dairy Products: Milk, yogurt

Sources of protein include:

  • Red Meat: Beef, pork, bison, lamb
  • Poultry: Chicken and turkey
  • Seafood: Salmon, tuna, cod
  • Shellfish: Shrimp, lobster, crab, oysters
  • Eggs
  • Dairy Products: Milk, yogurt, cheese
  • Legumes: Beans, lentils, chickpeas
  • Soy Products: Tofu, tempeh, edamame

Sources of fat include:

  • Oils: Olive oil, avocado oil, coconut oil
  • Dairy Products: Milk, butter, cheese, yogurt
  • Nuts and Seeds: Almonds, cashews, chia seeds, flax seeds
  • Animal Fats: Fatty fish, red meat, fatty cuts of meat

Is water a macronutrient?

While not always considered one, water is technically classified as a macronutrient because it is required in large amounts, however, unlike carbohydrates, protein, and fat, water does not contain carbon or yield energy (4).

How are macronutrients different than micronutrients?

Macronutrients differ from micronutrients. While both are essential, macronutrients are required in larger amounts, and micronutrients are required in smaller amounts. Macronutrients include carbohydrates, protein, and fat, while micronutrients include vitamins and minerals such as calcium, magnesium, and vitamin D. Micronutrients do not provide calories.

What is the ideal macronutrient breakdown?

The number of macronutrients consumed relative to total daily calories is known as macronutrient breakdown or macronutrient split. The dietary guidelines for macronutrient ratio intakes, provided by the United States Department of Agriculture (USDA) and the Food and Nutrition Board of the Institutes of Medicine (IOM), are (5)(6):

  • Carbohydrates: 45 – 65% of total daily calories
  • Fats: 20 – 35% of total daily calories
  • Proteins: 10 – 35% of total daily calories

The ranges are to be seen as general guidelines as personal needs vary based on sex, height, weight, activity level, age, goals, and other factors. If you are unsure of your personal needs, it is best to work with a registered dietitian, registered nutritionist, or professional health practitioner to determine optimal macronutrient intake for your personal health goals.

The Bottom Line

Macronutrients include carbohydrates, protein, and fat, they provide the body with energy and support essential functions. Primary sources of carbohydrates include whole grains, grain products, beans, and lentils; sources of protein include poultry, red meat, seafood, and tofu; and sources of fat include butter, oil, nuts, and seeds. The current dietary guidelines recommend that you consume 45-65% of total daily calories from carbohydrates, 20-35% from fat, and 10-35% from protein. By consuming balanced meals with a source of whole-food carbohydrates, protein, and fat at every meal you can help to ensure that you are consuming a balanced diet with all macronutrients.

How to Read Food Labels

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Looking at a food label can be confusing. With so many numbers, letters, buzzwords, and misleading health claims, it can be tough to decipher what’s relevant and what’s not. Fortunately, learning how to read food labels can give you the knowledge and tools to make informed food choices that support your health and your goals.

Close up of the nutritional facts on a food label.

Table of contents

What is a food label?

Food labels are labels attached to food packaging that carry useful information to help consumers make informed food choices. The front, back, and sides of a food package are filled with information including:

  • what the food is
  • manufacturer details
  • country of origin
  • date markings
  • product weight and measurements
  • cooking and storage instructions
  • ingredients
  • nutrition information
  • allergens
  • health claims

The U.S. Food and Drug Administration (FDA), Health Canada, and other countries regulatory food agencies require most packaged foods and beverages, such as bread, cereals, canned and frozen foods, snacks, desserts, drinks, etc., to have a food label, while the labeling of raw fruits, vegetables, fish, and certain egg cartons is voluntary (1)(2)(3).

Why are food labels important?

The information on food labels is designed to help consumers make informed and savvy food choices. Food labels can help consumers make healthier food choices by understanding the nutrient and calorie composition of a food to ensure they are reaching food products that support their personal dietary needs.

Food labels can also help to keep consumers safe by providing expiry dates, storage instructions, and cooking instructions, as well as listing common food allergens, such as milk, egg, wheat, shellfish, soy, peanuts, and tree nuts, to help consumers with food allergies avoid foods that they or their families are allergic to. Moreover, the regulations on food labels help to protect consumers from misleading packaging or false health claims.

Infographic with the 3 parts of a food label: front-of-package, ingredients list, and nutrition facts label.

Parts of a Food Label

All food labels have 3 primary parts:

1) Front-of-Package

The front of the label is the section the consumer sees first. The front-of-package label is part label and part advertisement and should, therefore, be taken with a grain of salt. Food manufacturers can display images, graphics, and symbols that highlight nutritional aspects of the product that are favorable, however, they can leave out unfavorable aspects of the product. For example, a breakfast cereal could highlight that it is “high in fiber” and “heart healthy” on the front-of-package label but leave out the fact that it is also high in sugar. While labeling is closely monitored and regulated, good marketing, health claims, and buzzwords can be misleading to consumers.

2) Ingredients List

The ingredient list is arguably the most valuable part of any food label. The list of ingredients is the only way to determine what the product is made of and if it is made primarily of real food or not, and the list of ingredients gives context to the nutrition facts and calories, as well as the label claims and buzzwords. Ingredients are listed in descending order by weight, including added water. The first ingredient listed is present in the largest amount by weight, and the last ingredient listed is present in the smallest amount by weight. Sub-ingredients are listed in parentheses in ingredient lists. Ingredients that contain 2 or more ingredients are listed in parenthesis from the greatest amount to the least amount (4). For example, pasta (durum wheat flour, egg, water) or cheese (pasteurized milk, culture, salt, enzymes).

3) Nutrition Facts Label

The nutrition facts panel details the number of servings, as well as the calories, macronutrients, and micronutrients per serving of the food. While the ingredients used to make up these nutrition facts are arguably more important than the numbers, the numbers are still very important.

Infographic on how to read a nutrition facts label.

How to Read a Nutrition Facts Label

Here is a breakdown of the different parts of nutrition facts labels and how to interpret their data.

1) Servings

The serving section provides the serving size and the total number of servings per package. Serving size is a standardized amount of food listed on a product’s Nutrition Facts label. It is used to quantify nutrition data for comparative purposes and allows the consumer to easily compare similar products and different brands. Serving sizes should not necessarily be used as recommended portion sizes; the amount of a food you choose to eat, which may be more or less than a serving size.

2) Calories

The calorie section of the nutrition facts label describes how many calories are provided per serving.

3) Fat

The fat section of the nutrition facts label describes the amount of fat and types of fat per serving.

  • Fat: The number of grams of fat provided by the listed serving size.
  • Saturated Fat: The number of grams of the total fat number that are from saturated fat.
  • Trans Fat: The number of grams of the total fat number that are from trans fat.

4) Carbohydrates

The carbohydrates section of the nutrition facts label describes the amount of carbohydrates and types of carbohydrates per serving.

  • Carbohydrates: The number of grams of carbohydrates provided by the listed serving size.
  • Fiber: The number of grams of the total carbohydrate number that are from dietary fiber.
  • Sugar: The number of grams of the total carbohydrate number that are from sugar, including naturally occurring sugars and added sugars.
  • Added Sugar: The number of grams of the total carbohydrate number that are from added sugar only. This includes granulated sugars, syrup, honey, and sugars from concentrated fruit or vegetable juices.

5) Protein

The protein section of the nutrition facts label describes the amount of protein per serving, however, it does not describe the type of protein.

6) Vitamins + Minerals

The micronutrients section of the nutrition facts label describes the amount of vitamins and minerals provided per serving.

  • % Daily Value: The percent daily value tells you how much a nutrient a serving of food contributes to a daily diet. The percentages are based on the standardized recommendations for general health based on dietary guidelines for a 2,000-calorie diet. Individual daily value requirements may be higher or lower depending on individual calorie needs and, therefore, it is not specific to the reader. The % DV shows how much a nutrient in a serving of food contributes to a 2,000-calorie diet. Generally speaking;
    • A food with 5% DV or less of a nutrient per serving is considered low
    • A food with 6-19% of a nutrient per serving is considered moderate
    • A food with 20% DV or more of a nutrient per serving is considered high

Sodium, vitamin D, calcium, iron, and potassium are the only micronutrients required to be on a food label, food companies can voluntarily list additional vitamins and minerals on a label if desired. It is important to note that vitamins and minerals can also be added as ingredients to food products, in a process known as fortification; therefore, it is imperative that you read the ingredients to determine if they are naturally occurring from whole foods or included in the form of additives in the ingredients list.

Interpreting Calories and Nutrients

Calories are derived from macronutrients (carbs, protein, and fat) and each macronutrient plays a different role in the human body. The calories in a food are determined by the total grams of each macronutrient:

  • Fats provide 9 calories per gram
  • Proteins provide 4 calories per gram
  • Carbohydrates provide 4 calories per gram

Furthermore, the total carbohydrate number listed on food labels includes all three types of carbohydrates; starch, sugar, and fiber. In addition to the total number of grams of carbohydrates, labels also specify the exact amount of fiber and sugar the product contains, which provide the following number of calories:

  • Fiber provides 2 calories per gram
  • Sugar provides 4 calories per gram

Moreover, in some countries, food manufacturers are required to differentiate between natural sugars and added sugars, which can not only be found on the nutrition facts labels but added sugars can be identified in the ingredients list, which is why they are so important to read.

Tips for Reading Food Labels

Here are some simple tips to help make reading nutrition labels easier.

Pay Attention To:

  • Ingredients: Reading the ingredients list is one of the single greatest tools you can add to your nutrition toolkit. Look for ingredient lists that are primarily composed of whole foods and remember that ingredients are listed in descending order by weight.
  • Serving Sizes: Note the serving size listed on the Nutrition Facts label. This will allow you to better compare similar products and analyze the portion size you intend to consume.
  • Calories per Serving: Take a look at the number of calories provided by the listed serving size. This can help you compare different brands and determine how many calories you will consume based on your portion size. For example, if the serving size of a cereal is 3/4 cup but you intend to consume 1 1/2 cups you can more easily determine the number of calories you will be consuming.
  • Number of Servings per Package: Note the number of servings the package contains. Manufacturers are sneaky and often what looks like a single-serving package may actually contain multiple servings and, therefore, be much higher in calories than perceived. For example, a small bag of nuts may contain 100 calories per serving but may actually contain 3 servings per bag making the total bag 300 calories.

Look for More:

  • Protein and/or Fiber: Look for products with larger quantities of protein and/fiber. While these macronutrients may not apply to all packaged foods, they are particularly beneficial in prepared meals.
  • % Daily Value: Use the %DV to quickly compare nutrients in similar products and different brands to look for the most nutrient-dense option.

Limit:

  • Added Sugar: Look for products with less or no added sugar whenever possible. The American Heart Association and CDC recommend that adults limit their intake of added sugar to less than 10% of their total daily calories.
  • Trans Fat: While the use of artificial trans fat in the U.S. food supply has mostly been phased out, the consumption of trans fat has been associated with an increased risk of heart disease and should, therefore, be limited.
  • Additives and Preservatives: While not all food additives and preservatives are inherently unhealthy or dangerous, salt and water are preservatives overall, it is best to prioritize whole foods and limit hyper-palatable, highly-processed foods, which often have excessive or unnecessary ingredients.

The Bottom Line

When it comes to eating healthy, whole food should always be the priority, however, there are plenty of prepared and packaged foods that are incredibly good for you, and understanding how to read food labels can help you make more informed food choices. When reading food labels, ensure that you read the ingredients list and consider the number of servings per package; prioritize whole foods, fiber, protein, vitamins, and minerals; and limit added sugars, trans fat, and unnecessary additives.

What is Healthy Food?

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If you’re confused about what’s healthy and what’s not, I can assure you that you’re not alone. There is so much confusion and misinformation in the nutrition and diet space, so allow me to break down the fundamentals of nutrition and explain what “healthy food” is once and for all.

A balanced diet is a healthy diet and is one that is filled with healthy food. Discover the difference between unhealthy and healthy food.

What is healthy food?

When it comes to eating well, everyone seems to have a different opinion about what is “healthy”. Some advocate for low-calorie foods, others advocate high-protein, low-carb or low-fat foods, while others seem to think it’s simply the addition of more fruits and veggies to the diet. The thing is, “healthy food” is truly not as complicated as it may seem. Put simply, healthy food is real food.

What is real food?

Real food is one ingredient, created by Mother Nature, and comes from a plant or an animal. Real food grows on the land, grazes on the land, or lives in our waters. Real food is whole, single-ingredient food that is rich in nutrients. Real food contains protein, carbohydrates, fat, fiber, and/or water, and is rich in vitamins and/or minerals.

Examples of Healthy Food

Healthy foods are whole foods found in their most natural and unprocessed state and include:

  • Fruits
  • Vegetables
  • Whole Grains
  • Beans
  • Lentils
  • Nuts
  • Seeds
  • Milk
  • Eggs
  • Poultry
  • Meat
  • Seafood
  • Shellfish

A healthy and balanced diet is one that is primarily composed of micronutrient-dense whole foods with a good balance of protein, carbohydrates, fiber, fat, and water.

Healthy Food vs. Processed Food

While healthy food is whole food, and a healthy diet should primarily include whole foods, it is important to understand that not all processed food is unhealthy. In fact, many processed foods are made of whole foods and can and should be included in a healthy diet!

The processing of food occurs on a spectrum and processed foods come in many forms; from minimally processed to highly processed, and many processed whole foods can be considered healthy.

Minimally processed foods are unprocessed foods that have been slightly altered for the main purpose of preservation (1). This includes cleaning and removing inedible or unwanted parts, grinding, refrigeration, pasteurization, fermentation, freezing, and vacuum-packaging and includes items such as frozen fruit, bagged salads, cut vegetables, roasted nuts, and frozen lean meats. This level of processing does not substantially change the nutritional value of the foods, in fact, in some cases it can help to preserve it for longer periods of time.

Moreover, there are many prepared and pre-cooked foods and meals that you can find in grocery stores that are still incredibly nutritious and can help to make healthy eating much easier. For instance, items such as tomato sauce, hummus, soup, and salad dressing are often made of whole foods, as well as some brands of cereal, crackers, snack bars, and even frozen meals. The simplest way to determine whether a processed food is made of whole food and is a healthy choice is to read the ingredients.

Why is healthy food important?

Food is vital for life and the quality of food that we consume directly impacts our quality of life. Healthy food provides the body with energy and nutrients to function optimally and maintains or improves overall health. The calories, macronutrients (protein, carbohydrates, and fats), and micronutrients (vitamins, and minerals) found in whole foods are not only the body’s only source of energy but provide the natural building materials for growth and repair and support the health of all systems in the body.

Healthy food is health-promoting in the sense that it gives your body what it needs. In addition to supporting optimal health, vitality, and longevity, consuming a diet full of nutrient-dense food helps to protect against many chronic diseases, including the risk of heart disease, stroke, diabetes, and cancer, and reduce the risk of diet-related ailments such as high blood pressure and unhealthy or excessive weight gain (2)(3)(4).

In fact, it doesn’t matter what your goals are, how old you are, or how active you are, the foundation of any good diet comes down to the quality of the food that you eat.

While different health goals require different dietary strategies and approaches, real food is the best foundation. It doesn’t matter if your goal is to lose weight, build muscle, run faster, jump higher, improve your energy, feed your family, or just eat healthier overall, all health goals are best supported by prioritizing whole food.

The reality is, you can do any type of diet well or you can do any type of diet poorly depending on the quality of food that you consume. It doesn’t matter if you are following a vegetarian diet or gluten-free diet, eating the perfect portion sizes or the number of calories, eating the perfect post-workout meal, or eating at the perfect time of day, if you are not prioritizing whole food you are likely missing the nutritional mark.

Tips to Eat More Healthy Food

While the concept of healthy food is simple in theory, the execution can be a little more challenging as changing eating habits and altering your diet to include more real food can feel overwhelming. So, here are some simple tips to get you started:

  1. Opt for whole foods. Whether you’re grocery shopping, standing in the kitchen, or reading a restaurant menu, make whole foods the priority. Generally speaking, whole foods are unprocessed, one-ingredient plant or animal-based foods and are the most nutrient-dense foods available to you. Look for vegetables, fruits, nuts, seeds, beans, lentils, whole grains, milk, poultry, seafood, and meat, and aim to build your meals around these foods.
  1. Read the ingredients. While whole foods should be prioritized, not all processed foods are inherently unhealthy. In fact, there are many pre-made items in groceries stores that are completely made of whole foods and are very healthy choices. When in doubt, read the ingredients! The ingredients list is one of the best tools you have at your disposal and can help you determine whether the item in question is primarily made of whole foods or not.
  1. Cook your meals. Cooking for yourself is arguably one of the greatest gifts you can give to your health. By prioritizing whole foods in your diet and cooking your own meals, you can better control the quality of food you are consuming and limit the amount of highly processed foods, unnecessary additives, and preservatives in your diet. In fact, a study demonstrated that Americans who cook most of their meals at home consume fewer refined carbohydrates, less refined sugar, and fewer calories overall than those who cook less or not at all. (5)
  1. Consume balanced meals. Consuming balanced meals with a source of protein (beef, chicken, salmon, sardines, trout, tofu, etc.), carbohydrates (oats, brown rice, barley, sweet potatoes, corn, pasta, etc.), fruits or vegetables (broccoli, kale, peas, berries, mangoes, etc.), and fat (olive oil, cheese, nuts, peanut butter, etc.), can help to ensure that you are consuming a healthier diet overall. In addition to prioritizing whole foods, learning how to create a balanced meal is one of the simplest tips you can use to help you increase your consumption of healthy foods, as well as protein and dietary fiber.
  1. Relax. Remember, healthy foods are whole foods and all whole foods are healthy foods but that doesn’t mean that you can only eat whole foods for the rest of your life! A healthy diet is one that is composed of primarily healthy foods, not only healthy foods. By prioritizing whole foods, creating balanced meals, and cooking your meals, you will be able to create a diet that is composed of primarily healthy foods and still allow for sweets, treats, and indulgences, which are equally important for our health.

The Bottom Line

Healthy food is real food and real food is whole food. Healthy food includes fruits, vegetables, whole grains, legumes, nuts, seeds, eggs, dairy products, poultry, red meat, seafood, and shellfish. Prioritizing the consumption of healthy food in your diet and cooking with a wide variety of whole foods is one of the simplest ways to ensure that you are supporting your health and consuming a healthy diet with a solid foundation of high-quality, nutrient-dense, healthy food.

Slow Cooker Lentil Soup

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Packed full of lentils and veggies, this slow cooker lentil soup is a hearty, healthy, and heart-warming meal that is perfect for a cold fall or winter day. Use this recipe for a busy weeknight dinner or a simple weekend meal prep idea to enjoy healthy lunches all week long.

Slow Cooker Lentil Soup

On a cold day, there is nothing quite like a bowl of soup. Whether you’re warming up from a walk in the rain, ski in the snow, or just cuddling under a blanket to keep warm, a bowl of soup is sure to warm the body and the soul. Better yet, a bowl of soup that cooks itself might actually be the best kind of soup there is! Aside from a bit of chopping, this crockpot lentil soup does most of the work for you, so you can go enjoy yourself, and return to the kitchen for a hearty bowl of lentil soup that is sure to fill you up and warm you up at the same time.

What You’ll Need

This simple vegetarian soup is jam-packed with pantry and kitchen staples, here’s what you’ll need:

  • Lentils: You can use green lentils or brown lentils in this soup. I do not recommend using red lentils as they are very delicate and will not hold up well with the long cooking time in the crockpot.
  • Onions, Carrots, and Celery: This classic vegetable trio is the foundation of any good soup.
  • Garlic: Some freshly chopped garlic to add some flavor and fragrance.
  • Diced Tomatoes: A simple can of tomatoes helps to thicken the soup and add a bit of sweetness and acidity at the same time.
  • Kale: A generous handful of this cruciferous vegetable to add some greens. If you’re not a fan of kale, feel free to use spinach.
  • Vegetable Broth: I used vegetable broth in this soup to make the recipe vegetarian, however, you could certainly use chicken broth if you prefer.
  • Dried Herbs: A sprinkle of thyme, oregano, basil, and red chili flakes gives the soup a bit of Italian-inspired pizazz.
  • Red Wine Vinegar: A little splash at the end to brighten the soup and balance the flavors.
  • Parmesan Cheese: Finish the soup with a bit of freshly grated parmesan cheese for an extra creamy and salty bite.

Pro Tip: If you’re using fresh parmesan cheese (which I hope you are!), cut off the rind and add it to the slow cooker while the soup cooks. The rind will get super soft and break down as the soup cooks to thicken the broth and infuse the soup with a rich flavor. Simply remove whatever is left of the rind just before serving. You can also store leftover parmesan rinds in a plastic bag or container in the fridge or freezer until you are ready to use them.

Red’s Nutrition Tip

Lentils are very high in fiber and a good source of plant-based protein making them a great addition to any vegetarian meal. One cup of cooked lentils provides nearly 18 grams and 15 grams of fiber, which is more than half of the recommended daily fiber intake for an adult female and nearly half of the recommended daily fiber intake for adult males (1).

How to Make Slow Cooker Lentil Soup

This crockpot lentil soup is so easy to make it hardly needs instructions! In fact, the slow cooker does most of the work so, once you’ve got things going, you can get on with your day and return to a delicious and nutritious home-cooked meal. Here’s how you’ll make it:

  1. Add all the ingredients, except for kale and red wine vinegar, to a slow cooker.
  2. Stir the ingredients to ensure that everything is well combined.
  3. Turn on the slow cooker and cook on high for 3-4 hours or low for 6-8 hours.
  4. Once cooked, stir in the kale, and vinegar, and cook for a final 10 minutes.
  5. Serve with desired toppings and enjoy!

Lentil Cooking Notes:

The lentils should be rinsed under cold water before cooking to remove any dust or debris.

The lentils do not need to be cooked before adding them to the slow cooker, they must be added raw.

You do not need to soak the lentils before adding them to the soup, however, they can be soaked to reduce the cooking time by up to half.

Dietary Adaptations

Make it Gluten-Free: No adaptations are needed; this recipe is naturally gluten-free.

Make it Dairy-Free: Simply make the recipe as outlined and skip the addition of parmesan cheese when serving.

Crockpot Lentil Soup

Recipe Variations

This simple crock pot lentil soup is so easy to make and versatile that you can mix things up to create several variations. Here are some ideas:

Add ham, sausage, or bacon. Add 1 cup of diced cooked ham, 6 slices of sliced cooked bacon, or 2 sliced cooked sausages to the slow cooker along with the vegetables and cook as directed. Increase the broth content slightly for the ham and sausage, just enough to ensure everything is covered in the crockpot.

Add chicken or turkey. If you’d like to add more lean protein to the soup, add one pound of raw, skinless, and boneless chicken breast or thighs to the pot, along with an additional cup of broth, and cook as directed. Once cooked, remove the chicken from the slow cooker, place it on a cutting board, shred it into pieces and then return it to the soup along with the kale and vinegar.

Add more veggies. Not only can you use different vegetables in the recipe, but you can add more to boost the fiber content if you like; bell pepper, zucchini, and sweet potatoes would all work very well. Simply cut them into bite-size pieces and add them to the slow cooker along with the other vegetables and increase the broth content accordingly.

Make it on the stovetop. If you don’t have a slow cooker, you can easily make this lentil soup in a pot on the stovetop. Simply warm 1-2 tablespoons of olive oil in a pot, add the onion, carrots, celery, and garlic and sauté until tender, then add the lentils, diced tomatoes, dried herbs, salt, and broth, and bring to a boil. Then reduce the heat to medium-low, cover, and cook, stirring occasionally, until the lentils are tender, roughly 15 to 20 minutes. Once the lentils are tender, add the kale and vinegar, and cook for a final 5 minutes.

Make it in an Instant Pot. If you’d prefer to speed things up, you can easily make this lentil soup in a pressure cooker or Instant pot. Warm 1-2 tablespoons of olive oil in an Instant Pot, add the onion, carrots, celery, and garlic, and sauté until tender, then add the remaining ingredients (except the kale and vinegar as per the direction). Cover and seal the Instant Pot, and then set it to cook on high pressure for 15 minutes. Once complete, allow the cooker to release pressure naturally, and then add the kale and vinegar, stirring until the kale is tender and wilted.

Storage + Reheating

To Store: Allow the soup to cool completely and then store it in an airtight container in the fridge for up to 5 days.

To Freeze: Once the soup has cooled, transfer it to one large or individual portioned, freezer-safe, airtight containers in the freezer for up to 6 months.

To Reheat: To reheat from the fridge, transfer the soup to a pot on the stove on medium heat and cook for 5 minutes or until warm. To reheat from the freezer, remove the container from the freezer, allow the soup to thaw completely, and then transfer it to a pot on the stovetop on medium heat and cook for 5 minutes or until warm. The soup can also be reheated in the microwave in a microwave-safe dish for 1-2 minutes.

More Lentil Soup Recipes:

Honey Lime Chicken Skewers

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Marinated in honey, lime juice, soy sauce, and garlic, these honey lime chicken skewers have a tangy, sweet, and salty taste, and are so easy to make. They are perfect for a weeknight dinner or weekend get-together, plus you can use any leftover chicken for tomorrow’s lunch! They are a great alternative to your everyday grilled chicken.

How To Make Honey Lime Chicken Skewers

What You’ll Need for Honey Lime Chicken Skewers

The best part about this chicken skewer recipe is that it’s incredibly easy to make. By combining a few pantry staples, you can easily create a delicious marinade complete with zesty, sweet, and salty flavors. You’ll need:

  • Chicken Breasts or Thighs: Feel free to use either cut of chicken or a combination of both.
  • Limes: The use of fresh lime juice and zest helps to give the skewers an extra citrusy flavor.
  • Honey: A touch of sweetness to balance out the citrus. Use any honey that you enjoy.
  • Soy Sauce: A touch of salt to balance out the sweetness.
  • Olive Oil: To keep the chicken from sticking to the grill and add some healthy fats.
  • Garlic: Because no recipe is complete without garlic. Feel free to add more if you like.

I used boneless skinless chicken thighs for my skewers, however, boneless chicken breasts or a combination of boneless and skinless cuts of chicken would all grill well on these skewers.

Also, if you want to add some spice, feel free to add a bit of sriracha sauce to kick the heat up a notch.

How to Make Chicken Skewers

If you can measure, stir, and pour, you can easily make this honey lime marinade. Here’s what you need to do:

  1. In a small bow, add the marinade ingredient and whisk to combine.
  2. Add the cubed chicken to a large bowl and cover it with the marinade.
  3. Transfer the chicken to the refrigerator for at least 1 hour or overnight. The longer you leave it the more flavor it will soak up.
  4. When you’re ready to grill, thread the marinated chicken pieces onto bamboo, wooden, or metal skewers.
  5. Add the skewers to the grill and cook until tender and juicy!

Once cooked the skewers can be served immediately or cooled and stored in the refrigerator in an airtight container for 3 to 4 days.

Easy And Delicious Honey Lime Chicken Skewers Recipe

How long should I grill chicken skewers?

Chicken skewers should be cooked on a grill on medium-high heat for 5-7 minutes per side until the chicken is cooked through or a thermometer reads 165°F.

Can you bake chicken skewers?

You can bake chicken skewers, however, you won’t get the same flavor or texture as you would when you grill them. In this recipe, the grill helps to caramelize the sugars in the honey and soy sauce to give them a crunchy exterior and tender interior. If you want to bake the chicken skewers, simply preheat the oven to 425°F and bake them for 12-15 minutes.

What goes with chicken skewers?

Chicken skewers are a great source of protein and contain some healthy fats so pairing them with a source of complex carbohydrates and vegetables can help to create a well-balanced meal. You can serve chicken skewers with:

  • Fluffy Rice
  • Rice Pilaf
  • Quinoa
  • Baked Potatoes
  • Roasted Potatoes
  • Corn on the Cob
  • Broccoli
  • Green beans
  • Asparagus
  • Green Salad
  • Tomato Salad

In addition to serving these chicken skewers with a side of vegetables, you can also thread vegetables directly on the skewers with the chicken, alternating between the two; I think bell peppers, green and yellow zucchini, and onions would all work particularly well. Not to mention, the chicken works incredibly well on top of any salad or in tacos!

More Chicken Skewer Recipes:

Lemon Blueberry Overnight Oats

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Made with fresh blueberries, lemon zest, chia seeds, and Greek yogurt, these lemon blueberry overnight oats are a quick and easy protein-packed breakfast that is a perfect grab-and-go meal for busy mornings.

Lemon Blueberry Overnight Oats

I love overnight oats and I’ve shared plenty of overnight oat recipes on my blog. Not only are they an easy and healthy breakfast but they are incredibly versatile and can be flavored in so many ways. Once you’ve got the basic formula down, you can switch up the flavor with different berries, fresh fruits, dried fruits, sweeteners, and spices depending on the time of year or what you’re in the mood for.

Ingredients for Lemon Blueberry Overnight Oats

You’ll need the following to make these blueberry overnight oats:

  • Oats: As you may have guessed, oats are the base of any overnight oat recipe. Be sure to use rolled oats or quick-cooking oats as steel-cut oats will not absorb the liquid or soften very well.
  • Blueberries: Both frozen and fresh blueberries will work in overnight oats, feel free to use whatever option you have available. I find frozen berries provide better flavor as their juices mix into the oats as they thaw.
  • Lemon: While you can use lemon juice or lemon zest, I think lemon zest adds a more intense flavor to the oats.
  • Chia Seeds: Including chia seeds in overnight oats help to thicken the mixture and provide a creamy texture, however, you can omit them if needed.
  • Milk: While this recipe calls for regular cow’s milk, you can use almond milk, coconut milk, rice milk, or soy milk in overnight oats.
  • Yogurt: Adding yogurt, especially Greek yogurt, helps to boost the protein content of the overnight oats, however, you can also use regular yogurt or coconut yogurt if needed.
  • Honey: Add a generous drizzle of honey to enhance the sweetness of the berries. If you don’t like honey, maple syrup will work too.
  • Vanilla Extract: A touch of vanilla helps to bring out the lemon and blueberry flavors.
  • Salt: Season your oats with a pinch of salt to balance the flavor.

While I used blueberries, as this is a lemon blueberry overnight oats recipe, you can certainly use other berries such as raspberries, strawberries, or blackberries, or any combination of berries that you enjoy.

Dietary Adaptions

To Make them Gluten-Free: Use certified gluten-free oats. While oats are inherently gluten-free, they can become contaminated in production facilities so be sure to use certified gluten-free oats to avoid cross-contamination.

To Make them Dairy-Free: Swap the milk for non-dairy milk of your choice and use coconut yogurt or soy yogurt instead of cow’s milk yogurt. However, note that these substitutions will decrease the protein content of the recipe.

To Make them Vegan: Swap the milk and yogurt for plant-based alternatives made of coconut milk, soy milk, or almond milk.

How to Make Lemon Blueberry Overnight Oats

Making overnight oats is as simple as 1, 2, 3! If you can pour, stir, and wait, you can easily make these blueberry lemon overnight oats.

  1. Add all of the ingredients to a mason jar or bowl.
  2. Stir the ingredients until they are well combined.
  3. Place them in the refrigerator and wait.

Honestly, that’s it. Overnight oats don’t require much skill to prepare, just a little time in the fridge to do their thing. So, you can make them the night before and wake up to a delicious grab-and-go breakfast.

What can I add to my overnight oats?

Once you’ve got the basic overnight oat recipe down, the topping options are endless. Here are some of my personal favorite toppings for overnight oats:

  • Almond butter
  • Peanut butter
  • Granola
  • Honey
  • Maple syrup
  • Shredded coconut
  • Hemp seeds
  • Pumpkin seeds

Not to mention, you can top your overnight oats with additional fresh fruit for an extra boost of fiber and flavor.

Blueberry Lemon Overnight Oats

Storage

Overnight oats can be stored in the fridge for up to 5 days. While they are texturally best on day one or day two, they can be made in advance as a meal prep idea for a whole week. The longer they are left in the fridge, the softer the oats will get, which can be less appealing for some, and the liquid may separate slightly from the oats, however, this can be solved by simply stirring the oats before eating them.

Are overnight oats healthy for you?

Absolutely! Complete with protein, fiber, complex carbohydrates, and healthy fats, overnight oats are a well-balanced breakfast that works well any day of the week.

Oats are gluten-free whole grains and contain a variety of vitamins, minerals, and antioxidants. Moreover, oats are rich in a specific type of fiber, known as beta-glucan, which has been shown to lower levels of bad cholesterol (1).

Making overnight oats with cow’s milk and yogurt helps to increase the content of protein, healthy fats, and calcium, while the inclusion of fresh fruit, like blueberries, helps to add additional fiber and micronutrients such as vitamin C, vitamin K, manganese, and potassium (2)(3).

How many calories in overnight oats?

The calorie content of overnight oats will vary based on the ingredients used and portion size consumed. This lemon blueberry overnight oats recipe contains 438 calories, 7 grams of fat, 70 grams of carbohydrates, 11 grams of fiber, and 21 grams of protein per serving.

To decrease the calorie content, reduce the portion size, use low-fat dairy milk and yogurt, and/or reduce or omit the honey.

To increase the protein content, add a scoop of vanilla protein powder to the mixture.

To reduce the fat content, use 0% milk, 0% Greek yogurt, and/or omit the chia seeds.

To reduce the added sugar content, reduce the amount of honey used or omit it completely. Note: The recipe will still contain sugar as there are naturally occurring sugars in the milk, yogurt, and blueberries, as well as small amounts in the oats.

More Healthy Overnight Oat Recipes:

Avocado Corn Salad

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After weeks of testing, I’ve finally nailed the perfect avocado corn salad. Made with fresh corn, ripe avocado, cilantro, and a simple olive oil and lime juice dressing, this simple yet flavorful salad is the perfect side dish for any summer BBQ.

Avocado Corn Salad

I love fresh summer corn and, while eating it directly off the cob is my favorite option, if you’re looking for a new way to serve it up, this avocado corn salad is a delicious and nutritious option.

Why is corn salad healthy?

While it has received a bit of a bad reputation in the health community, corn is a source of complex carbohydrates, fiber, and essential nutrients. Also known as maize, corn is one of the world’s most popular cereal grains and has a rich history of consumption across cultures, especially in Central America; used to make everything from tortillas to polenta to a salad. When paired with healthy fats and additional protein, corn salad is a fiber-rich side dish that can help to create a well-balanced meal.

How to Make Avocado Corn Salad

Cook the corn. The ears of corn can be boiled, grilled, or a little bit of both. While I suggest using fresh corn on the cob for the best results, you can certainly use frozen or canned corn if needed.

Chop the vegetables. I included red bell pepper, green onion, and a generous handful of cilantro in the corn salad, however, cherry tomatoes, red onion, or even a little cucumber would pair nicely.

Make the dressing. Combine the dressing ingredients and whisk them together. I kept the dressing simple with olive oil, lime juice, honey, garlic, salt, and pepper, but you could add a little mayo if you wanted a creamier dressing.

Slice the avocado. Cut the avocado into bite-sized pieces but wait until you are ready to serve so that it does not brown. If you want to make the salad ahead of time, you can prep the veggies and dressing but wait to add the avocado until you are ready to eat.

Mix it all together. Once all of the ingredients are ready to go, add them to a bowl, and toss to combine.

Add a sprinkle of cheese. For an extra boost of flavor, healthy fat, and a touch of protein, you can add a sprinkle of cotija; a hard, salty Mexican cheese. if you can’t find cotija cheese, feta cheese will work well as an alternative.

Taste, adjust, and serve! Once the ingredients are combined, give the salad a taste and adjust the seasoning with oil, lime juice, salt, or pepper as needed, and serve.

Can I substitute frozen corn for fresh corn?

You can easily substitute frozen corn for fresh corn in a corn salad. One average ear of corn contains 3/4 cup of corn on average, so simply adjust the ratio to suit your needs.

What to Serve with Corn Salad

Corn salad makes a great side dish to a summer BBQ and creates a well-balanced meal when paired with a grilled protein such as grilled cilantro lime chicken, lemon pepper chicken thighs, jalapeño lime chicken burgers, blackened shrimp or blackened salmon, or a simple fillet of grilled fish or steak. This salad also makes a great appetizer or side dish for tacos such as grilled Cajun shrimp tacos or blackened fish tacos.

Corn and Avocado Salad

How to Store Avocado Corn Salad

Corn salad stores very well!

If you want to make it in advance, corn salad can be stored in an airtight container in the fridge for 3-4 days, just wait to add the cheese and avocado until you are ready to serve to ensure the avocado does not brown.

If you want to store leftover salad, it can be kept in an airtight container in the fridge, however, it will only last 24 hours before the avocado begins to brown excessively. To help extend its lifetime, add some extra lime juice to the salad to help preserve the avocado.

More Summer Corn Salad Recipes:

Peach Pancakes

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Nothing says summer like peaches, and nothing says brunch like pancakes, so why not get the best of both worlds and create an epic summer brunch with these peach pancakes? Filled with fresh peaches and a maple peach topping, these pancakes are sure to please a crowd.

Peach Pancakes with Maple Peach Topping

With their tender flesh, juicy texture, and sweet taste, peach season is one of my favorite produce seasons of the summer. While my preferred way of eating peaches is just biting into one, when you’ve got a basket full of ripe peaches that need to be used, adding them to baked goods is a great route to go. Although a peach pie and peach cobbler always hit the spot, peach pancakes are a delicious, and nutritious, way to use peaches too.

Are peaches good with pancakes?

Peaches are a wonderful addition to a classic pancake batter. Much like adding blueberries, apples, or bananas, peaches in pancakes add a burst of flavor and a touch of sweetness to every bite. Not to mention, adding peaches to pancakes helps to increase the fiber content of the pancakes at the same time.

Ingredients for Peach Pancakes

  • Peaches: Peaches are the star of the show in any peach pancake recipe. While fresh peaches will yield the best results, you can use canned or frozen peaches if needed.
  • Flour: This recipe calls for all-purpose flour, however, you could certainly use whole-wheat flour or 1-to-1 gluten-free flour if needed.
  • Sugar and Vanilla Extract: A touch of sugar and vanilla add a bit of sweetness to the pancakes. Although I didn’t add any, a pinch of ground cinnamon and ground ginger would also be a nice addition.
  • Baking Soda and Salt: Some baking essentials to create light and fluffy pancakes!
  • Milk: I used 2% milk in my recipes; however, you can swap it for a different fat percentage, buttermilk, or dairy-free milk if needed.
  • Egg and Butter: Some more baking essentials for structure and texture.

How to Make Fresh Peach Pancakes

Peach pancakes can be made with fresh, frozen, or canned peaches, however, I think seasonal, ripe, fresh peaches work best! Here’s how to make them.

Mix the dry ingredients. In a medium bowl, combine the flour, sugar, baking soda, and salt.

Mix the wet ingredients. In a large bowl, combine the egg, vanilla, butter, and milk.

Combine the dry and wet ingredients. Transfer the flour mixture to the egg and milk mixture and fold gently to combine. The batter should be slightly lumpy, but not too thick.

Slice the fresh peaches. Slice the peaches into bite-size pieces and then gently fold them into the pancake batter, being careful not to overwork the mixture.

Cook until golden and fluffy. Place a generous dollop of batter, making the pancakes as large or small as you like, on a griddle, cast-iron skillet, or pan and cook, filliping once, until fluffy and golden on both sides.

If you want to take your peach pancakes to the next level, I highly suggest making a topping of maple caramelized peaches and serving your pancakes with a dollop of yogurt for an extra boost of protein.

How to Make a Caramelized Peaches Pancakes

Not only do peaches make a great addition to the pancake batter but they also make a wonderful topping for a classic pancake recipe. Here’s how to make it:

Slice fresh pieces. Pit and slice peaches into bite-size segments. You can leave the skin on or remove it, whichever you prefer.

Melt butter in a pan. Melt a knob of butter in a pan on medium-high heat, you’ll use this to cook the peaches.

Add the peaches. Add the sliced peaches to the melted butter and cook until slightly softened and browned.

Add maple syrup. Once the peaches have softened, drizzle with maple syrup (or honey) and cook until sweet and sticky.

Top and serve. Once prepared, add the warm peach topping to the pancakes and serve!

Can you use canned peaches for pancakes?

You can certainly use canned peaches for peach pancakes; however, you will achieve a much better flavor and texture if you use fresh peaches. With that said, if you don’t have access to fresh peaches, canned preached or frozen peaches will also work well. For the best results, remove all excess syrup from the canned peaches and thaw the frozen peaches and remove as much excess water as possible.

More Healthy Peach Recipes:

 

 

Grilled Tofu Skewers

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Nothing says summer like firing up the grill and these grilled tofu skewers, also known as tofu kebabs, are a great addition to any BBQ. Loaded with smoky marinated tofu and seasonal vegetables, these skewers are a plant-based protein-filled meal that is sure to please vegans, vegetarians, and meat-eaters alike.

While many people remain skeptical about tofu, it’s an incredibly versatile and relatively inexpensive ingredient that works well for breakfast, lunch, and dinner. Not only is tofu a good source of vegetarian protein, but it’s also rich in fiber and healthy fats, and extra-firm tofu has a very sturdy texture making it an alternative to chicken, meat, or seafood in a skewer recipe. But how do you make tofu taste good? The key to making tasty tofu is to ensure that you prepare it the right way. While tofu has a lot of potential, when under-seasoned or poorly cooked it can end up rather bland and boring, so here are my top tofu tips.

Tips for Grilling Tofu

The key to good tofu skewers is texture and flavor. To ensure the best results for grilled tofu be sure to:

Press your tofu. The more water you can press out of your tofu the crispier your tofu will get once grilled. I recommend wrapping the tofu in a tea towel or paper towel, or both, placing a heavy object on top and allowing it to rest for at least 10 minutes to remove as much excess water as possible.

Cut the tofu evenly. To ensure that your tofu cooks evenly on the grill, cut it into equal-sized pieces. If you’re grilling tofu “steaks”, I suggest large deck-of-card-sized pieces, if you’re making tofu skewers, I suggest slicing the tofu into 1-inch cubes or as close as possible.

Marinate the tofu. While you can cook tofu as is or with a little salt and pepper, the flavor will be quite bland. For deeper flavor, and better texture, marinate your tofu for at least 30 minutes, or several hours, before grilling.

Make sure your grill is hot. To get those deep, dark char marks, make sure your grill is nice and hot before adding your tofu skewers. If you’re grilling tofu on the BBQ, preheat it to 425°F, if you’re grilling tofu in a grill pan, warm the pan to medium-high heat before adding your tofu to the grill.

How To Grill Tofu Skewers

  • Prep your tofu. Press, evenly slice, and marinate your tofu before adding the pieces to the skewers.
  • Prep your veggies. Wash and slice the vegetables before adding them to the skewers. While this recipe calls for zucchini, bell pepper, red onion, and mushrooms, you could also use white onion or shallots, cherry tomatoes, sliced corn, broccoli, or cauliflower.
  • Preheat the grill. For perfectly grilled tofu, make sure your grill is nice and warm before adding your tofu skewers. You really want to hear a sizzle when the skewers hit the grill!
  • Grill the skewers. Grill the tofu skewers for 4-5 minutes per side, or for a total of 15-20 minutes, until the vegetables are cooked through, and the tofu pieces have dark char marks.
  • Eat up! Serve your grilled tofu skewers with rice, roasted potatoes, and/or a simple green salad.

Although you’ll get the best results from grilling tofu skewers on a BBQ or in a grill pan, they can also be cooked in a cast-iron skillet or large frying pan if needed. If you are cooking them in a pan, do it in batches to ensure you don’t crowd the pan and you can also finish them in the oven under the broiler if you want to add a little extra crispness. Just keep an eye on them so they don’t burn!

Easy Marinade for Grilled Tofu

While you can certainly buy a pre-made marinade, you can easily create a smoky tofu marinade at home with a few pantry staples. I suggest using:

  • Soy sauce
  • Olive oil
  • Apple cider vinegar
  • Maple syrup
  • Smoked paprika
  • Onion powder
  • Garlic powder

The contrast of salty and sweet along with the smoky flavors from the paprika infuse into the tofu and give it a deep BBQ-style flavor. For ultimate flavor, be sure to marinate your tofu for several hours to ensure the flavors really soak into the tofu.

How long can you keep grilled tofu?

Cooked or grilled tofu can be stored in the fridge in an airtight container for 3-4 days. To reheat grilled tofu skewers, return them to a grill for a couple of minutes per side, under the oven broiler for several minutes, or add a few drops of oil to a pan and cook them for a minute or so on all sides. Alternatively, you can reheat them in the microwave for 1-2 minutes.

More Tofu Recipes:

Hummus Pita Pizzas

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Ready in minutes, these loaded hummus pita pizzas are a great meal for warm summer days. Whether you’re short on time, don’t feel like cooking, or are looking for a family-friendly meal the kids can help with, this Mediterranean-inspired recipe is a highly versatile meal you can enjoy as a simple lunch or fun dinner idea.

Hummus and Pita

How to Make Hummus Pita Pizzas

Hummus pita pizza is a fancy name for hummus on pita bread and, quite frankly, it’s as simple as it sounds; spread hummus onto pita bread and layer with toppings of your choice. These little no-cook pita “pizzas” are a quick and easy meatless meal that works well as a healthy lunch, simple dinner, or hearty snack.

Start with pita bread. Pita bread is available in different sizes and is found in white flour or whole wheat versions. While I opted to keep my pita bread cold in this recipe, you can toast them or warm them in the oven if you prefer.

Spread with hummus. Top your pita bread with hummus of your choice; although I opted to use plain, garlic and spicy would also work well!

Top with veggies. I chose to go the Greek flavor route with these pitas; however, you can essentially use any raw or cooked vegetables that you enjoy.

Sprinkle with cheese and fresh herbs. Add a bit of crumbled cheese, I suggest feta cheese, a sprinkle of fresh parsley or dill, and a drizzle of olive oil for a boost of flavor.

Best Toppings for Hummus on Pita Bread

These pitas are highly customizable and a great way to use up fridge odds and ends. Although I opted to go the Greek flavor route with this recipe, there are endless toppings you can add, such as:

  • Chicken
  • Steak
  • Falafel
  • Grilled eggplant
  • Grilled zucchini
  • Grilled peppers
  • Arugula
  • Spinach
  • Watercress
  • Cilantro
  • Parsley
  • Basil
  • Dill
  • Sprouts
  • Olives
  • Avocado
  • Pesto
  • Olive oil
  • Dressing
  • Salt
  • Pepper

In addition to mixing and matching toppings, you can also use different types of hummus to mix up the flavors. From garlic to spicy to roasted red pepper, it’s easy to find a wide variety of hummus flavors at most grocery stores and, if you’re feeling up to it, homemade hummus is very easy to make and much more cost-efficient than buying pre-made versions.

Hummus on Pita Bread

Is pita bread and hummus healthy?

Pita bread and hummus is a healthy meal or snack. Hummus is a spread made of chickpeas or garbanzo beans, tahini, lemon juice, and garlic, and is a good source of fiber, manganese, copper, and folate, while pita bread is a Mediterranean and Middle Eastern style of flatbread traditionally made with white or whole wheat flour. By pairing hummus and pita together you can create a well-balanced meal or snack complete with plant-based protein, fiber, complex carbohydrates, and healthy fats.

How many calories are in pita and hummus?

The number of calories in pita and hummus is dependent upon the type of hummus, the size of the pita, and the total portion size consumed. On average, one white, enriched, 6.5″ pita bread and 2 tablespoons of plain hummus contain 247 calories, 8 grams of protein, 39 grams of carbohydrate, and 6.5 grams of fat. (1)(2) To create these hummus pita pizzas, I used one 5″ pita bread, 3 tablespoons of hummus, 2 tablespoons of feta cheese, a handful of tomatoes, cucumbers and leafy greens, which provides 286 calories per pita pizza.

More Healthy Lunch Recipes:

Buffalo Chicken Salad

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This buffalo chicken salad recipe is absolutely packed full of flavor while still being good for you! Complete with a rich and creamy ranch-style dressing, blue cheese crumbles, and spicy buffalo chicken, this salad is quick and easy to prepare making it a great healthy weeknight dinner or meal prep idea for healthy lunches.

Buffalo Chicken Salad

What is Buffalo Chicken?

Buffalo chicken typically refers to deep-fried, unbreaded chicken wings coated in a spicy sauce made of vinegar, cayenne pepper hot sauce, and melted butter, also known as Buffalo sauce. The spice level can vary from mild to extra-spicy and Buffalo chicken wings are commonly served with celery and a side of blue cheese dressing as a cooling dip for the spicy chicken.

How to Make Healthy Buffalo Chicken

While Buffalo chicken isn’t inherently unhealthy, it’s made with mostly real food after all, due to the deep-frying and copious amount of butter used in the traditional recipe it tends to be a little richer and higher in calories than other methods of preparing chicken. By simply swapping the chicken wings for chicken breasts, butter for olive oil, and trading the deep-frying for grilling, you can easily create a lower calorie, lower fat, and higher protein version of Buffalo chicken. Plus, by serving the chicken on a salad you can create a well-balanced meal packed full of vegetables and fiber.

Healthy Buffalo Chicken Salad

Ingredients for Buffalo Chicken Salad

  • Lettuce: Crunchy lettuce provides a nice base for a buffalo chicken salad. While you can certainly use any leafy green you like, such as spring mix, spinach, or iceberg lettuce, I think romaine lettuce works best.
  • Vegetables: Buffalo chicken is traditionally served with celery sticks and carrot sticks, which would both pair nicely in this salad, however, I opted to mix things up and include thinly sliced cucumber, radish, and red onion instead. If you want to increase the vegetable content, diced tomatoes, corn, and avocado would also pair nicely.
  • Buffalo Chicken: Combine your favorite hot sauce, I suggest Frank’s Red Hot, olive oil, and a bit of garlic as a quick and easy marinade and finishing sauce for the chicken. If you’re concerned about sodium content, simply use a low-sodium hot sauce instead.
  • Blue Cheese: Finish your salad with chunks of crumbled blue cheese.
  • Ranch Dressing: Mix a few pantry staples to create a healthy ranch-style dressing or use your favorite store-bought version if you’re in a pinch.

To me, this is the perfect recipe for nights when you need a quick, easy and healthy meal in a pinch. Not only is the chicken made with pantry staples, but the salad ingredients are incredibly versatile, or you can omit the salad idea altogether and simply serve the chicken as is with a simple side of rice or potatoes, and vegetables of your choice.

More Healthy Chicken Salad Recipes:

Banana Baked Oatmeal Cups

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Made with rolled oats, ripe bananas, a little brown sugar, and a pinch of cinnamon, these baked oatmeal cups are a handheld version of a bowl of oatmeal. Whip these up on a weekend and you’ll have healthy breakfasts and snacks ready to grab and go whenever you or the family need them.

Oatmeal Baked Cups Banana

If you haven’t noticed yet, I love baked oatmeal. Be it banana, strawberry, peach, or apple flavor, baked oatmeal is one of my favorite make-ahead breakfasts as it keeps well in the fridge or freezer, and is incredibly versatile, inexpensive, and easy to make! While I typically make baked oatmeal in a baking dish and slice it into individual portions, making baked oatmeal in muffin cups is a great way to pre-portion the oatmeal before baking and the muffin shape helps to make it much more kid-friendly too.

How to Make Baked Oatmeal Cups

To make these banana baked oatmeal cups you’ll begin by mixing the dry ingredients.

  • Rolled Oats: It is best to use rolled oats or old-fashioned rolled oats for baked oatmeal cups as steel-cut oats and quick-cooking oats will not mix well into the batter or cook evenly.
  • Ground Cinnamon: A sprinkle of cinnamon adds a touch of flavor and sweetness, but you could omit it if you’re not a fan.
  • Baking Powder and Salt: Some baking essentials to balance out texture and flavor.

Once the dry ingredients are mixed, combine the wet ingredients.

  • Mashed Banana: For the best results, ensure that your bananas are ultra-ripe for this recipe; the browner the better!
  • Brown Sugar: Although technically a dry ingredient, sugar is best mixed with the wet ingredients to ensure it’s well incorporated. I used a bit of brown sugar in this recipe to lightly sweeten the oatmeal cups, however, you could omit it completely to create a naturally sweetened oatmeal cup or swap it for maple syrup if you prefer.
  • Eggs: Eggs help to bind the oatmeal cups, however, if you’re allergic or would prefer to make the recipe vegan you can certainly use 2 flax eggs instead.
  • Milk: I used cow’s milk in my recipe, but any plain and/or unsweetened plant-based milk will also work.
  • Vanilla Extract: Add a touch of vanilla for a final boost of flavor!

Once the dry and wet ingredients are mixed you’ll combine them to create a batter, then evenly divide it across a muffin tin, and then transfer it to the oven to bake until golden brown.

How to Make Oatmeal Cups Gluten-Free or Dairy-Free

Have allergies or dietary restrictions? No problem, oatmeal cups can easily be adapted to suit your personal dietary needs.

To make the oatmeal cups gluten-free, be sure to use certified gluten-free oats. While oats are inherently gluten-free, they are often cross-contaminated in productions, however, certified gluten-free options are readily available.

To make the oatmeal cups dairy-free, simply use almond milk or a non-dairy milk alternative instead of cow’s milk and grease the muffin tin with an oil-based cooking spray instead of butter.

Can I freeze baked oatmeal cups?

Baked oatmeal cups store well in the freezer for up to 3 months. Once baked, simply remove them from the muffin tin, transfer them to a baking rack to cool to room temperate, then add them to an airtight container or bag or wrap individually and then transfer them to the freezer.

How many calories are in baked oatmeal cups?

The exact calorie content of a baked oatmeal cup will depend on the recipe used and the number of oatmeal cups that are made. These particular banana oatmeal cups contain 140 calories per serving, 25 grams of carbohydrates, 5 grams of protein, and 1 gram of fat. Considering the typical serving size for rolled oats is a 1/2 cup, an average serving size would be 2 oatmeal cups.

More Healthy Baked Oatmeal Recipes:

Ricotta Toast: 4 Ways

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Ricotta toast is the perfect breakfast, lunch, or anytime snack. Whether you make it sweet or savory, add fruits or veggies, herbs or spices, ricotta on toast is a healthy and satisfying meal that is quick and easy to make and full of protein.

Ricotta Toast

What is Ricotta Toast?

As simple as it sounds, ricotta toast is ricotta on toast. Ricotta cheese is a soft, Italian white cheese with a creamy texture and slightly sweet taste. The word ricotta means re-cooked in Italian and ricotta cheese is made by reheating the whey left over from making other cheeses made from sheep, cow, goat, or water buffalo milk. Thanks to its mild taste and creamy texture, ricotta works nicely spread onto toast and pairs perfectly with sweet and savory toppings.

Is Ricotta on Toast Healthy?

Absolutely! Ricotta is moderately low in calories and is an excellent source of protein, and, like all dairy products, contains 15 essential nutrients. A 1/4-cup (65-gram) serving of whole milk ricotta cheese contains 102 calories, 5 grams of protein, 7 grams of fat, and 4 grams of carbohydrate. (1) When spread onto a slice of toast, such as sourdough or sprouted grain bread, ricotta creates a healthy and well-balanced meal or snack complete with protein, fiber, and healthy fats.

Ricotta Toast Recipes

Ricotta on toast is incredibly easy to make and versatile as it pairs well with sweet and savory toppings. You can really add almost any proteins, fruits, veggies, herbs, spices, and sweeteners you like. Here are a few I suggest:

1. Pesto and Egg

The combination of ricotta cheese, pesto, and fried egg makes for the ultimate savory toast. While I suggest a fried egg, a poached egg, a scrambled egg, and a hard-boiled egg would also pair nicely.

Pest and Eggs Ricotta Toast

2. Peach and Honey

Spread a generous amount of ricotta on the toast and top with freshly sliced peaches and a drizzle of your favorite local honey for a simple yet sweet breakfast or snack.

Peach and Honey Ricotta Toast

3. Tomato and Basil

Take your tomato sandwich to the next level and use ricotta cheese instead of classic mayonnaise. Add a couple of sprigs of fresh basil, a drizzle of olive oil, and a generous seasoning of flaky sea salt and black pepper for ultimate flavor.

Ricotta Tomato Toast

4. Avocado and Chilies

If you’re a fan of avocado toast you’re going to love ricotta avocado toast! Not only does the creamy texture of ricotta and avocado pair together nicely but the addition of ricotta adds a nice boost of protein to a classic avocado toast.

Ricotta Avocado Toast

Other Ricotta Toast Variations

In addition to my suggestions, there are plenty of other ways you can top ricotta on toast including:

  • Strawberries and Balsamic Glaze
  • Bananas and Cinnamon
  • Pear, Honey, and Fresh Thyme
  • Apple, Almonds, and Maple Syrup
  • Blackberries and Fresh Mint
  • Sautéed Mushrooms and Parsley
  • Raspberries and Honey
  • Sliced Cucumbers and Fresh Herbs
  • Figs, Honey, and Walnuts
  • Smoked Salmon, Fresh Dill, Lemon Juice, Red Onion, and Capers
  • Blueberries, Lemon Zest and Pistachios

In short, the toppings options are endless! Once you’ve selected your bread and spread your ricotta, you can truly top your toast with any sweet or savory toppings that you enjoy.

More Ricotta Recipes:

Tofu Scramble

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If you’ve yet to try tofu scramble, I highly recommend that you do! With a humble block of tofu and a few simple spices, you can whip up a hearty and healthy, and protein-packed vegetarian or vegan breakfast in a few minutes. Learn how to make tofu scrambled eggs with this quick and easy recipe.

Tofu Scramble

I don’t know about you, but scrambled eggs are one of my favorite breakfasts, in fact, I love them so much I could easily eat them for lunch and dinner too. With that being said, for individuals who follow a vegetarian or vegan, are allergic to eggs, or are simply looking to incorporate more plant-based foods into their diet, tofu scramble is both a fun replacement and alternative for eggs. And the best part? It’s easy to make!

Is Scrambled Tofu Healthy?

You bet ya! Tofu is a great source of vegetarian protein and provides 9 grams of protein per 3.5-ounce (100-gram) serving of firm tofu. (1) In addition to protein, tofu is also a good source of fat, a moderate source of fiber, calcium, manganese, copper, selenium, vitamin A, phosphorus, magnesium, iron, and zinc.

How to Make Tofu Scramble

Tofu scramble is so quick and easy to make you can whip it up on weekday and weekend mornings. Here’s what to do:

  1. Crumble the tofu. In a large bowl or on a plate, break the tofu into small pieces.
  2. Scramble the tofu. Heat some oil in a large pan, add the crumbled tofu, and then cook the tofu, breaking it up into smaller pieces with a spatula or spoon as it cooks, until it’s cooked and looks “scrambled”.
  3. Season the tofu. While the tofu is cooking in the pan, season it with a mixture of herbs and/or spices.
  4. Serve with toast. Once the tofu is scrambled, serve it with a slice of toast and fruits and/or veggies of your choice.

Which tofu is best for tofu scrambled eggs?

Firm tofu best resembles scrambled eggs when cooked, however, medium and extra-firm tofu will also work for tofu scramble. I would not recommend using soft or silken tofu as the consistency and textures will not work well.

How to Season Tofu Scramble

For a basic tofu egg scrambled, I think a mixture of nutritional yeast, ground turmeric, garlic powder, salt, and pepper provides the best taste and color. You can also add various herbs, spices, and vegetables to create different flavors of tofu scramble, variations include:

  • Curry Scrambled Tofu: Add a pinch of curry powder for a punch of spice and a bit of heat.
  • Veggie Scrambled Tofu: Add spinach, broccoli, mushrooms, and garlic for a veggie-filled scramble.
  • Herby Tofu Scramble: Add a variety of chopped herbs such as basil, parsley, and dill for an extra fresh and fragrant scramble.
  • Tex-Mex Scrambled Tofu: Add black beans, red bell pepper, and onion powder to the scramble and serve with salsa and hot sauce for a bit of flavor and flair.
  • Greek Scrambled Tofu: Add diced tomatoes, oregano, black olives, and feta cheese for a Mediterranean vibe.

Honestly, once you get the basic tofu scramble recipe down you’ll realize the flavor options are endless!

Scrambled Tofu

What to Serve with Scrambled Tofu

Scrambled tofu can be served much like scrambled eggs and pairs well with toast, a bagel, an English muffin, breakfast potatoes or sweet potatoes, or tortillas, especially if you’re going with a Tex-Mex variation. If you’re looking for a lower-carb vegan option, it also pairs nicely with roasted vegetables, tomatoes, veggie bacon, green salad, sliced avocado, or fruit.

How to Store Tofu Scramble Leftovers

Once cooked, tofu scramble can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months making it a great meal prep option. To reheat, simply add the scramble to a plate and warm in the microwave for 1-2 minutes or place it back in a skillet or pan on medium heat until warm. If frozen, be sure to thaw the tofu before reheating.

More Vegan Breakfast Recipes:

Chickpea Tacos

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Who says you can’t make tacos with chickpeas? Made with canned chickpeas, spices, and your favorite taco toppings, this vegetarian chickpea taco recipe is packed full of protein, fiber, and flavor. Learn how to make a quick and easy chickpea taco filling perfect for a weeknight meal.

Chickpea Tacos

Why Chickpea Tacos?

While chickpeas may not be the first ingredient that comes to mind when you think of tacos, chickpea tacos are a fun way to mix up taco night! Whether you’re vegan, vegetarian, trying to eat more plant-based meals, or simply looking to try something new, chickpeas are a fun and healthy way to cook up your favorite taco meal.

  • Source of vegetarian protein. While chickpeas are primarily a source of carbohydrates, chickpeas are a good source of vegetarian protein, containing 15 grams of protein per 1 cup serving (1).
  • Source of fibre. Chickpeas are high in dietary fiber, specifically soluble fiber, and contain 13 grams of fiber per 1 cup serving (1).
  • Inexpensive and versatile. Compared gram per gram, dry chickpeas are incredibly inexpensive compared to other sources of protein and are incredibly versatile as they can be boiled, roasted, or baked and also used in soups, stews, salads, curries, casseroles, and dips.
  • Quick and easy to use. While dry chickpeas will take longer to cook, canned, pre-cooked chickpeas are very easy to find and can help to dramatically cut down on prep time and cooking time.

How to Make Chickpea Taco Filling:

Dry the chickpeas thoroughly before cooking. Use a tea towel or paper towel to remove as much excess water as possible to help ensure you get a nice crispy texture on the chickpeas.

Season the chickpeas generously with spices. Coat the chickpeas with your favorite taco seasoning, I recommend a blend of chili powder, paprika, garlic powder, onion powder, dried oregano, and salt.

Cook the chickpeas in a pan. Add the chickpeas to a pan and cook them until darkened and slightly crispy, breaking some of them up with a fork or potato masher to create a ground-meat-like texture.

Assemble the tacos. Once the filling is prepared, add the chickpea filling to tortillas and serve with toppings of your choice. I think avocado, tomatoes, salsa, coleslaw, and/or sour cream would all work well.

Store leftovers. If there happens to be anything left, leftover chickpea taco filling can be stored in the fridge in an airtight container for up to 5 days. To reheat, simply add the chickpeas to a pan and heat until warm and slightly crispy.

Vegetarian Chickpea Tacos

Best Toppings for Chickpea Tacos

Once you’ve prepared your chickpea filling, you can serve the tacos with toppings of your choice. I think the following would all work well:

  • Avocado
  • Guacamole
  • Tomatoes
  • Salsa
  • Pico de Gallo
  • Sour Cream (or Vegan Sour cream)
  • Red Cabbage
  • Coleslaw
  • Cilantro
  • Jalapeño
  • Lime
  • Hot Sauces

Regardless of what toppings you choose, these chickpea tacos are a little something different that you can add to your taco night repertoire. Not only does the chickpea filling work well in tacos but you can also serve it in burritos or on top of your favorite burrito bowl, taco bowl, or salad as a source of hearty and filling fiber and plant-based protein.

More Vegetarian and Vegan Recipes:

About Stephanie

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

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