Stephanie Kay Nutrition

Real Food for Real Life

Veggie Quiche

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This healthy veggie quiche is filled with broccoli, tomatoes, and cheese to create a well-balanced vegetarian quiche complete with protein, fiber, and healthy fats. You can make this quiche on a weekend morning for a hearty and healthy brunch or make it ahead of time for a simple breakfast or light lunch that you can enjoy hot or cold.

Easy Veggie Quiche

Is quiche considered healthy?

Packed with protein, fiber, and healthy fats, quiche is in fact a healthy and well-balanced meal. The high content of eggs in quiche provides a lot of protein, vitamins, and minerals, and including vegetables adds a good boost of fiber and micronutrients. Due to the content of butter, cream, and cheese, quiche does have the potential to be a very high-calorie dish, however, by making quiche at home you can easily control the total calorie content per slice, as I’ve done in this recipe.

What You’ll Need for a Vegetable Quiche Recipe

You’ll need the following ingredients to make this recipe:

  • Eggs: The base of any quiche recipe; use large eggs, white or brown, to make the custard filling.
  • Milk and Cream: For the best flavor and texture, use a combination of milk and cream in your quiche.
  • Cheese: This recipe calls for Gruyère cheese, as I think the sweet but salty taste of this Swiss cheese provides the best flavor, however, you can use any chees you enjoy; cheddar cheese and goat cheese would also work well. Although feta cheese won’t melt the same way it would provide a nice salty taste.
  • Broccoli and Tomatoes: This veggie quiche recipe calls for onion, broccoli, and tomatoes, however, you can really use almost any vegetables you enjoy; zucchini, red bell peppers, spinach, and mushrooms would also work well.
  • Salt and Pepper: Some seasoning to help balance out the flavor. Feel free to add some additional fresh herbs, such as basil, parsley, and chives, if you like.
  • Pie Crust: For the best results, make a homemade pie crust. If you don’t have time to make a homemade pie crust, a frozen pie crust will do. To make it gluten-free, use a frozen gluten-free pie crust.

How to Make It

  1. Make the crust. Begin by preparing the pie crust and be sure to blind bake it for the best results. If you don’t have time to make a homemade pie crust, you can use a frozen pie crust.
  2. Cook the veggies. Cook the onion, broccoli, and tomatoes before adding them to the filling.
  3. Make the filling. Whisk together the eggs, milk, and heavy cream until well combined to make the custard filling for the quiche.
  4. Fill the pie crust. Once the pie crust has been blind baked, the veggies are cooked, and the eggs and dairy are mixed, place the veggies in the pie crust and cover with the custard filling.
  5. Bake the quiche. Place the filled quiche in the oven at 325°F and bake until set in the middle and the crust golden brown.

Crustless Veggie Quiche Option: If you’d prefer a crustless veggie quiche, you can still use the filling ingredients and instructions but forgo the crust completely. Simply lightly grease the pan dish lightly with oil or melted butter, then layer the cheese, vegetable mixture, and custard mixture into the pan, transfer to the oven and bake until golden brown.

Broccoli Tomato Quiche

Should I cook veggies before putting in quiche?

Yes, it’s best to cook or partially cook the veggies before putting them in your quiche. Vegetables take longer to cook than eggs, so cooking them before adding them to the quiche, by sautéing, steaming, grilling, or roasting, helps to ensure that the veggies are cooked through and the entire quiche is cooked evenly.

How do I make quiche without soggy crust?

Blind baking is the key to avoiding a soggy crust. Blind baking is the process of pre-baking or partially baking a pie crust before adding the filling. When blind baking, the pie crust is lined with parchment paper and weighed down with pie weights or dry beans, to prevent the crust from puffing up while it bakes, which allows the crust to bake and slightly crisp up to prevent it from becoming too soggy once you add the filling.

Can you use 2% milk instead of heavy cream in a quiche?

For the best results, I recommend using a combination of heavy cream and milk. This combination provides the right thickness for the custard filling and provides the best texture once baked. Using only heavy cream will result in an overly thick filling and, while you can replace the heavy cream with milk, it will create a thinner filling. If you want to reduce the calories or fat content of the quiche, replace the heavy cream with half-and-half or table cream instead.

Storage and Reheating

To Store: Wrap the quiche tightly in plastic wrap or place it in an airtight container in the fridge for up to 4 days.

To Freeze: Place the quiche in an airtight container or tightly wrap it in plastic wrap and place it in a freezer bag and then transfer it to the freezer for up to 3 months.

To Reheat: You can reheat a whole quiche in the oven at 350°F oven for about 25 minutes or individual slices for 10 minutes, or until heated through. Alternatively, you can reheat in the microwave for 1-2 minutes, however, this will impact the texture of the crust and make it a little softer.

More Healthy Quiche Recipes:

Kale and Brussel Sprout Salad

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Filled with kale, shredded Brussel sprouts, dried cranberries, almonds, and cheese, this kale and Brussel sprout salad is a vibrant dish that works equally well as a main course or a side dish. Plus, it keeps well in the fridge so you can save leftovers for lunch or make it ahead of time for quick and healthy meals.

Can you eat Brussel sprouts raw in a salad?

Yes! Brussel sprouts can be eaten hot or cold and are safe to eat in salads. Brussel sprouts can be finely shredded or chopped and added to your favorite cold salad for additional greens, crunch, and nutrition. The outer leaves of Brussel sprouts can taste quite bitter to some people so it’s best to remove them before chopping them if you find that’s the case.

Ingredients for the BEST Brussel Sprout Salad

Here’s what you’ll need to make this delicious winter salad:

  • Kale: You can use curly kale, lacinato kale, red kale, or baby kale in this salad, just be sure to chop it as finely as possible.
  • Brussel Sprouts: For the best results, use a mandoline or shredding attachment of a food processor to shred your Brussel sprouts as finely as possible.
  • Almonds: You can use raw, roasted, and/or salted almonds in this recipe. While the recipe doesn’t call for it, toasting the almonds would add another layer of flavor and texture.
  • Dried Cranberries: Add some dried cranberries for a touch of natural sweetness. Be sure to read the ingredients and opt for no-added-refined-sugar dried cranberries if possible.
  • Dressing: I used a combination of extra-virgin olive oil, lemon juice, vinegar, garlic, and honey to hit the sweet, savory, and tangy flavor notes. You could swap the honey for maple syrup to give it some extra fall flavor if you like.
  • Cheese: Top the salad with some parmesan cheese for a perfectly salted bite.

Although I used a combination of cranberries and almonds in this kale and Brussel sprout salad, pecans, walnuts, hazelnuts, pumpkin seeds, or sunflower seeds would all work very well.

How to Make this Brussel Sprout Salad Recipe

While it may seem fancy, this salad is easy to make and much tastier than any bagged version you’ll find at the grocery store. Here’s how to make it:

  • Slice the kale and Brussel sprouts. Slice or shred the kale and Brussels as finely as possible, the thinner you can get the vegetables the better the salad texture will be.
  • Make the dressing. Combine the dressing ingredients in a small bowl or jar and whisk until well combined.
  • Toss and massage the salad. Add the chopped kale and Brussel sprouts to a large bowl, cover with the dressing, and use your hands to massage the dressing into the greens.
  • Add the toppings. Once massaged, top the salad with almonds, dried cranberries, and parmesan cheese.
  • Season to taste. Give the salad a taste and adjust the seasoning with salt, black pepper, and additional dressing or toppings as needed.
  • Serve and enjoy! The salad is best served immediately for the best texture and flavor.

This salad makes a wonderful main course or side dish and can be enjoyed for lunch or dinner.

Brussel Sprout and Kale Salad

What to Eat it With

While this salad works particularly well as part of a thanksgiving or Christmas menu, it also works incredibly well as a side dish to any fall or winter dinner. Since this salad is high in fiber and healthy fats, by pairing it with something high in protein and complex carbohydrates you can create a well-balanced meal. Some examples include:

Tips and Storage

Finely shred the Brussel sprouts. For the best results, ensure that you slice the Brussel sprouts as finely as possible. If you have one, use a mandoline to shred the Brussel sprouts to ensure that they are sliced ultra thin.

Massage the kale. Manually massaging the dressing into the kale with your hands will help to break down the fiber and make it much softer and improve the overall texture and flavor.

Don’t skimp on the dressing. Make enough dressing to ensure that the kale and Brussel sprouts are both well coated. While the recipe should make plenty of dressing, feel free to make a little extra if you need to, any leftovers can be stored in the fridge.

To make the salad ahead of time, wash and chop your kale and Brussel sprouts and store them in an airtight container or bag, then make the dressing and place it in a jar with a lid or an airtight container, and store both in the fridge for up to 3 days. When you’re ready to make the salad, add the Brussel sprout and kale mixture to a bowl, top with the dressing and massage until well coated, and then top with the almonds, cranberries, and cheese to serve.

To store leftovers, place the dressed salad in an airtight container and store it in the fridge for 1-2 days, while it can last longer the green may get a little soggy if left past 2 days.

More Kale Salad Recipes:

Applesauce Muffins

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Made with applesauce and cinnamon, these applesauce muffins are moist, fluffy, and filled with warming flavors. Use them as a healthy snack or a light breakfast, or add a sprinkle of cinnamon sugar on top for an extra sweet treat.

Applesauce Muffins with Cinnamon Sugar

What You’ll Need

Here are the ingredients you’ll need to make these healthy applesauce muffins:

  • Applesauce: You can’t make applesauce muffins without applesauce! I suggest using unsweetened applesauce, as the sugar in the recipe will help to sweeten the muffins. If you only have sweetened applesauce simply reduce the amount of sugar slightly.
  • Flour: The recipe calls for all-purpose flour, as I think it provides the best texture, however, you could use whole-wheat flour if you prefer, or use a 1-to-1 gluten-free flour if you want to make the muffins gluten-free.
  • Sugar: I used a combination of white sugar and brown sugar in these applesauce muffins. The white sugar provides sweetness, but the limited amount ensures they are not too sweet, while the brown sugar provides moisture and a caramel-like flavor at the same time.
  • Butter: To provide some moisture and healthy fats.
  • Egg: To help bind the muffins and make them fluffy.
  • Vanilla Extract: To enhance the sweetness and flavor of the muffins.
  • Cinnamon: To add some warmth and sweetness and create a light cinnamon sugar topping.
  • Add-Ins: While I did not add any to my recipe, this applesauce muffin batter welcomes a variety of add-ins, such as walnuts, raisins, or chopped apples, for a little extra flavor and texture.

In addition to the above, you’ll also need some baking essentials in the form of baking soda, baking powder, and salt to ensure your batter rises into light and fluffy muffins.

Dietary Adaptations

To Make them Gluten-Free: Swap the all-purpose flour for a 1-to-1 gluten-free flour.

To Make them Dairy-Free: Swap the melted butter for olive oil or melted coconut oil.

To Make them Vegan: Swap the melted butter for olive oil or melted coconut oil and use a flax egg instead of an egg. To make a flax egg, mix one tablespoon of ground flaxseed meal with three tablespoons of water, stir to combine, then allow it to sit in your fridge for 15 minutes to set up and thicken before adding it to your recipe.

To Increase the Fiber Content: Swap all-purpose flour for whole wheat flour, use half of each, or reduce the flour by 1/2 a cup and add a 1/2 cup of rolled oats.

To Decrease the Sugar Content: Reduce the white sugar and brown sugar to 1/4 cup each and omit the cinnamon sugar topping completely.

How to Make Healthy Applesauce Muffins

Honestly, these applesauce muffins are so easy to make, here’s what you’ll do:

  1. Mix the dry ingredients,
  2. Mix the wet ingredients,
  3. Mix the muffin batter,
  4. Transfer the mixture to a muffin tin,
  5. Bake the muffins until golden brown,
  6. Allow the muffins to cool,
  7. Top with cinnamon sugar,
  8. And enjoy!

Not only are these muffins super easy to make but they are kid-friendly and store really well in the freezer, so they are great for batch cooking and meal prep.

Healthy Applesauce Muffins

The Best Applesauce to Use for Muffins

It’s best to use unsweetened applesauce when baking as you can better control the sweetness and sugar content by adding your own sugar. While homemade applesauce would arguably provide the best flavor, store-bought applesauce is easy to find and just as good for you.

Storage + Reheating

To Store: Allow the muffins to cool completely and then store them in an airtight container at room temperature for up to 3 days or in the fridge for up to 5 days.

To Freeze: Once cooled, place the muffins in an airtight container and store them in the freezer for up to 3 months. Thaw muffins

To Reheat: You can warm muffins in the microwave for 30 seconds.

More Healthy Apple Muffins Recipes:

Sausage and Peppers Pasta

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Ready in less than 30 minutes, this Italian sausage and peppers pasta is a great dinner idea for busy weeknights when you need something quick and easy, while still being tasty and healthy. The simple combination of Italian sausages, bell peppers, onions, pasta, and parmesan cheese help to create a delicious and nutritious well-balanced meal.

I love pasta, especially pasta with a bit of heat. Whether it’s a pinch of chili flakes, a bit of spicy sausage, or a combination of the two, a good pasta dish covered in a tomato sauce with a bit of kick is my kind of pasta meal.

What You’ll Need

You’ll need the following ingredients to make spicy sausage and pepper pasta:

Pasta: I think rigatoni works best with sausage and peppers, but you could certainly use another pasta shape if you like; penne pasta, farfalle pasta, and conchiglie pasta would also work well.

Italian Sausages: The recipe is designed to be spicy so I used spicy Italian sausages, however, if you’re not a fan of spice, you could easily use a mild Italian sausage. If you’re not a fan of pork sausage, feel free to use beef sausages, turkey sausages, or chicken sausages instead.

Bell Peppers: Red bell peppers tend to provide the best flavor as they are the sweetest variety, however, yellow and orange bell pepper will work too. I don’t recommend using green bell peppers as they are too bitter.

Onion and Garlic: Some aromatics to enhance the flavor of the sausages.

Herbs and Spices: A bit of Italian seasoning to level up the Italian-inspired flavors and a sprinkle of red pepper flakes to turn up the heat.

Tomatoes: To tie the sauce together. I think a jar of passata works best but you could use diced tomatoes if needed.

Parmesan Cheese: Because no pasta dish is complete without parmesan cheese!

How to Make Italian Sausage and Peppers Pasta

Making pasta with sausage and peppers is incredibly quick and easy and makes great leftovers too. Here’s how to do it:

  • Cook the pasta. Begin by cooking your pasta in a large pot of salted water until al dente or cooked to your liking.
  • Cook the peppers. Add the red bell peppers to a pan with the onion and garlic and olive oil and cook until just tender.
  • Cook the sausage. Remove the Italian sausages from the casing, add them to the pan with the peppers and cook it in a pan until no longer pink.
  • Make the sauce. Once the sausage and peppers are cooked, add the tomato sauce and simmer everything for a few minutes until well incorporated to allow the flavors to come together.
  • Mix it up. Add the cooked pasta to the sauce and gently stir, add parmesan cheese and stir again, adding splashes of pasta water as needed until the desired consistency is reached and the pasta is well coated in the sauce.
  • Season and serve! Taste, adjust seasoning as needed, and serve!

The pasta is best served immediately with a sprinkle of freshly grated parmesan cheese, and you can add a few extra red pepper flakes for extra heat if you like.

Pasta with Sausage and Peppers

Variations

Don’t like spicy? Use a mild Italian sausage instead and omit the red pepper flakes altogether.

Can’t find rigatoni pasta? While any pasta shape will work, I think short-cut pasta, such as penne, rotini, elbows, bow ties, shells, and ziti, works best.

Don’t eat pork? You can use chicken sausage or turkey sausage instead, just make sure it’s Italian and/or spicy for the best results.

Want to make it gluten-free? Use gluten-free pasta instead, and ensure your sausages are gluten-free.

Want to make it vegetarian? You won’t get the same level of flavor, but you could use tofu sausage or ground tofu instead. Be sure to add a bit more olive oil and additional herbs and spices to make up for the fat and flavor you’ll be missing from the pork sausage.

Storage and Reheating

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

To Freeze: Allow the pasta to cool completely and then place it in an airtight container in the freezer for up to 3 months.

To Reheat: When you’re ready to eat, thaw the pasta completely, then add it to a pan on low-medium heat, add a splash of water, and heat until the pasta is warm and the sauce is smooth, adding small splashes of water to rehydrate the pasta as needed. The pasta can also be reheated in the microwave from thawed for 1-2 minutes.

More Healthy Pasta Recipes:

Wild Rice Chicken Mushroom Soup

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Filled with wild rice, vegetables, thyme, and fresh herbs, this creamy chicken mushroom soup is the perfect meal to warm you up on a cold fall or winter day. Plus, it’s made with pantry staples making it a great go-to meal for those nights you’re just not sure what to make for dinner.

Chicken Mushroom Soup with Wild Rice

What You’ll Need

You’ll need the following ingredients to make this wild rice chicken mushroom soup.

  • Wild Rice: While you can use any type of rice in this soup, I think wild rice pairs best with the mushrooms, chicken, and earthy flavors of this soup. Not to mention, wild rice is a great source of complex carbohydrates and adds some fiber at the same time. If you can’t find wild rice, you can also use a wild rice blend.
  • Chicken: This recipe calls for chicken breasts, but any cut of boneless chicken will work well. If you have leftover cooked chicken, you can skip the step of cooking the chicken in the soup and add the leftover shredded chicken once the rice is cooked.
  • Mushrooms: For that earthy mushroom flavor.
  • Carrots, Onion, and Celery: A classic mirepoix blend creates the base for this soup.
  • Garlic and Thyme: For an earthy aroma and taste. Feel free to add a bay leaf or fresh rosemary if you like.
  • Chicken Broth: To enhance the chicken flavor. Feel free to use homemade or store-bought chicken broth, both will work very well.
  • Milk and Cream: The combination of milk and cream in this recipe gives the soup a rich and creamy texture without being too heavy.
  • Parmesan Cheese: A bit of freshly grated parmesan cheese to help thicken and flavor the soup. Pro Tip: Add an old parmesan rind into the pot as the soup cooks and allow it to simmer along it the other ingredients and dissolve into the broth for an ultra-rich taste. If there is any rind left once the soup is cooked just remove it before serving.

In addition to the above, you’ll also need some cooking essentials in the form of olive oil, butter, salt, black pepper, and a bit of fresh parsley to serve.

Wild Rice vs. Wild Rice Blend

Ironically, wild rice is not rice at all. Wild rice is an aquatic grass with an edible grain, native to North America, that has been long cultivated by Native Americans. Depending on your grocery store, “wild” wild rice may be hard to come by. Most wild rice sold in grocery stores isn’t wild at all, it’s commercially farmed, and because the production of wild rice is difficult, wild rice is more expensive than other rice varieties. For this reason, wild rice is often sold as part of a wild rice blend, along with red rice and brown rice, which helps to make it more affordable.

I used a wild rice blend in my soup, as it’s what I had available, both wild rice and a wild rice blend will work well in this recipe.

Best Mushrooms for Chicken Mushroom Soup

All edible mushrooms work well in soup; each mushroom has its own distinct flavor and texture and will enhance a soup in its own unique way. While button mushrooms and cremini mushrooms tend to be the most popular and common, everything from shiitake to portobello to porcini will work well in soup. In fact, a combination of mushrooms will arguably provide the most flavor.

How to Make Wild Rice Chicken Soup

You can find the detailed instructions below but here is a brief overview of how you’ll prepare this chicken mushroom wild rice soup.

  • Cook the veggies. Begin by cooking the mirepoix in some olive oil and butter until tend.
  • Sauté the mushrooms. Once the veggies have begun to soften, you’ll then add the diced mushrooms and sauté until they reduced in size considerably.
  • Add the broth and chicken. Once the veggies and mushrooms have cooked, you’ll add the chicken broth and raw chicken breasts, bring everything to a boil and allow to simmer until the chicken is cooked through.
  • Shred the chicken. Once the chicken is cooked, you’ll remove it from the pot and shred it into bite-sized pieces before returning it to the soup.
  • Add the milk, cream, and cheese. To give its creamy texture you’ll then add the milk, cream, and cheese and stir until well combined.
  • Serve and enjoy! Season with salt and black pepper to taste, portion into bowls, serve and enjoy!

In addition to making a hearty lunch or dinner, this soup keeps well in the fridge and freezer, so it makes a great meal prep idea too.

Chicken Mushroom Soup

 

Can you make it in a slow cooker?

Yes, you can make this soup in a slow cooker or a crockpot if you prefer. Simply add all the ingredients to a slow cooker or crockpot, except for the milk, cream, and cheese, and simmer on low for 8 hours or high for 4 hours. Once cooked, remove the chicken from the slow cooker, place it on a cutting board, and shred it into pieces, then return it to the soup along with the milk, cream, and cheese, and stir until well combined.

Dietary Adaptations

To Make it Gluten-Free: This recipe is already gluten-free, so no adaptations are needed.

To Make it Dairy-Free: Omit the cheese completely and swap the milk and cream for a can of coconut milk. Note, this will change the intended flavor of the soup.

To Make it Higher in Protein: Simply add an additional chicken breast or breasts to increase the protein content of this soup. Note, you will need to add more broth to cover the soup.

To Make it Lower in Fat: Omit the heavy cream and use non-fat or skim milk and low-fat cheese.

Storage and Reheating

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

To Freeze: Once the soup has cooled completely, place it in a freezer-safe airtight container and store it in the freezer for up to 3 months. For easy grab-and-go meals, you can store the soup in individual portion containers instead of one large container.

To Reheat: To reheat from the fridge, warm the soup in a pot on the stovetop on medium for 5 minutes or until warm. To reheat from frozen, thaw the soup overnight in the fridge and then place the soup in a pot on the stovetop on medium heat and warm for 5 minutes or until warm. To reheat the soup in the microwave, place thawed soup in a microwave-safe bowl and warm for 1-2 minutes, with 30 additional 30 seconds increments as needed.

The best part about this chicken and mushroom soup is that it’s easy to make while being incredibly nutrient-dense at the same time. The combination of chicken, rice, vegetables, milk, cream, and parmesan cheese helps to create a well-balanced soup that is high in protein, full of fiber, and healthy fats.

More Chicken Soup Recipes:

Scrambled Egg Breakfast Tacos

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Take breakfast to the next level with these quick and easy breakfast tacos! Filled with fluffy eggs, spicy sausage, avocado, and salsa, and ready in less than 15 minutes, these scrambled egg breakfast tacos are a wonderful morning meal for one or a crowd. Not to mention, they are a great way to use up leftovers from taco night too.

Scrambled Egg Breakfast Tacos

When it comes to breakfast tacos the options are truly endless. Whether you enjoy a combination of eggs and sausage, eggs and bacon, eggs and black beans, or eggs on their own, there are so many ways to make tacos a healthy and hearty morning meal. I opted for a combo of scrambled eggs and chorizo sausage for this recipe; however, you could certainly do a fried egg instead and/or use any type of sausage that you like. Plus, although I’ve called these breakfast tacos you can easily enjoy them for lunch or dinner as well!

Healthy Breakfast Taco Toppings:

Roasted Vegetable Salad

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Filled with roasted root vegetables, wheat berries, leafy greens and topped with an apple cider vinegar dressing, this roasted vegetable salad is a colorful and flavourful winter salad that works equally well as a vegetarian main course or a hearty side dish.

Roasted Vegetable Salad

I opted to include wheat berries as the base of this root vegetable salad to give it a slightly heartier texture and make it a more filling dish. Although I used beets, butternut squash, and carrots, you could easily swap or mix and match any winter vegetables that you enjoy; parsnips, sweet potatoes, celery root, radishes, rutabagas, and/or turnips would all work very well.

More Roasted Vegetable Recipes:

Chicken Avocado Sandwich

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This chicken avocado sandwich is perfect for a quick and healthy lunch! Layered with chicken, lettuce, tomato, and avocado, this sandwich is a hearty and healthy well-balanced meal complete with protein, fibre, and plenty of healthy fats.

Chicken Avocado Sandwich

The key to this sandwich is good hearty bread and ensuring the avocado is just right – but isn’t that always the case! I opted for a seedy multigrain bread but sourdough, whole wheat, or sprouted grain bread would all work equally well. If you’re looking to make this sandwich the night before I would recommend adding a small squeeze of lemon or lime to your avocado to ensure that it doesn’t brown too much (if it browns, it will still taste fine but might look a little funky), or wait until the last minute to add your avocado slices. And although I used leftover shredded chicken in my sandwich, you could also use sliced, rotisserie, deli, or grilled chicken if you prefer.

More Healthy Sandwich Recipes:

Pumpkin Oatmeal Cookies

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These pumpkin oatmeal cookies are the perfect addition to pumpkin season! Made with rolled oats, brown butter, and maple syrup, and filled with just the right amount of pumpkin spice, these pumpkin cookies are a great way to satisfy your pumpkin cravings.

Pumpkin Oatmeal Cookies

Brown Butter Pumpkin Oatmeal Cookies

I’m not going to lie, these pumpkin cookies took several test batches to master! Since pumpkin is a great source of fibre, it also holds a lot of water, so finding the right balance of moisture in these cookies took a little tinkering to get it just right. Fortunately, after a lot of trial and error and a little trick, I’m happy to say I’ve figured it out and created a pumpkin cookie with the perfect balance of bakery-style crispiness and chewiness.

There are two keys to this recipe: brown butter and dry pumpkin. Browning the butter adds a toffee-like taste to cookies while removing excess moisture from the pumpkin helps to ensure you get a crisp and chewy texture as opposed to a fluffy and cakey texture. Although these two steps take a little bit of extra time they are well worth it for the delicious pumpkin oatmeal cookies they create.

More Healthy Pumpkin Recipes:

Pork Souvlaki

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Whether you’re looking for a quick dinner idea or want to grill up a little meal prep protein, these pork souvlaki skewers are easy to make and filled with Greek flavors. Made with olive oil, lemon juice, garlic, and oregano, this pork souvlaki marinade is a speedy recipe that creates tender and juicy pork every single time.

Pork Souvlaki

Although this recipe calls for pork tenderloin you could certainly make these souvlaki skewers with pork chops, pork butt, or pork shoulder; the higher fat content in the butt and shoulder will provide an extra depth of flavor, while the leaner nature of pork tenderloin and chops will create a lower-fat and lower-calorie dish. Regardless of which cut of pork you choose, the souvlaki marinade is sure to create a flavor-packed, tender, and juicy dish the whole family will love.

More Greek-inspired Recipes:

21 Healthy Office Snacks

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In reality, “snack foods” don’t exist. You can truly eat any food at any time of the day; however, some foods are a little more convenient to bring to the office than others. Whether you’re trying to get from breakfast to lunch or lunch to dinner, here is a list of healthy office snacks that will help to keep you energized and focused all day long.

Healthy Office Snacks

Healthy Office Snack Ideas

Although any whole food snack will work as a healthy office snack, prioritizing protein and fiber can help to keep you fuelled and full at the office while you are between meals. Protein is highly satiating and can help to stabilize blood sugar, which has been shown to promote feelings of fullness and help in managing weight, while fiber can help to promote fullness and support overall digestion. (1)(2) In addition to protein and fiber, including a source of healthy fat can help to create a complete and well-balanced snack that is sure to keep you energized and focused all day long while minimizing cravings at the same time. The formula of protein + fiber + fat is a simple yet effective way to create a never-ending list of healthy office snacks.

Here is a list of 21 healthy office snacks to help keep you going in between meals.

1. Tzatziki + Pita

Tzatziki is a popular Greek spread made of yogurt, cucumber, garlic, and herbs that is high in protein and relatively low in calories. Tzatziki is traditionally made with Greek yogurt, which is higher in protein than regular yogurt as it has been strained to remove excess whey, and is incredibly nutrient-dense containing over 15 essential vitamins and minerals. (3) When paired with fluffy pita bread or crispy pita chips, it makes a wonderful healthy office snack complete with protein, healthy fats, and fiber.

Nutrition: 1/4 cup of tzatziki and 1 large whole-wheat pita bread provide 220 calories, 8 grams of protein, 5 grams of fiber, and 6 grams of fat. (4)(5)

2. Pistachios + Apple

Pistachios are one of the highest protein nuts; gram per gram they contain just as much protein as peanuts and almonds while being lower in calories. Moreover, they are a source of unsaturated fat, antioxidants, and one of the richest foods in vitamin B6 around. (6) Paired with a piece of fresh fruit, this sweet and salty combo is the perfect thing to leave in your bag or your desk for a satisfying office snack.

Nutrition: 1 ounce of shelled raw pistachios and 1 medium apple provide 252 calories, 6 grams of protein, 7 grams of fiber, and 13 grams of fat. (7)(8)

Baked Veggie Chips

3. Beef Jerky + Veggie Chips

From beef to bison to chicken to salmon, jerky is incredibly high in protein while being relatively low in calories. It’s also a great no-cook protein source that is easily transported and can be stored just about anywhere. Paired with baked veggie chips, this shelf-stable snack combo can easily be stored in your desk drawer and ready to go whenever you need it.

Nutrition: 1 ounce of beef jerky and 1 cup of veggie chips provide 264 calories, 11 grams of protein, 3 grams of fiber, and 15 grams of fat. (9)(10)

4. Greek Yogurt + Raspberries

Plain, unsweetened Greek yogurt is an incredibly nutritious snack that is packed full of protein and probiotic bacteria. Compared to regular yogurt, Greek yogurt is higher in protein, which can help to keep you satisfied for longer periods of time. Although it can certainly be paired with homemade granola, fresh fruits, especially berries, helps to increase the fiber content making this a great healthy office snack combo.

Nutrition: 3/4 cup of plain non-fat Greek Yogurt and 1 cup of fresh raspberries provide 164 calories, 20 grams of protein, 8 grams of fiber, and 1 gram of fat. (11)(12)

5. Peanut Butter + Celery

This classic childhood snack works just as well as a healthy office snack. The combination of celery and peanut butter, or any nut butter, creates a relatively low-calorie snack that is filled with healthy fats and protein while being hydrating at the same time. Plus, the combination of crunchy, creaminess and saltiness really hits the taste buds and you could easily add a couple of raisins on top to create ‘ants on a log’ and satisfy a sweet tooth at the same time.

Nutrition: 2 tablespoons of peanut butter and 1 cup of celery sticks provide 188 calories, 9 grams of protein, 4 grams of fiber, and 16 grams of fat. (13)(14)

6. Hard-Boiled Eggs + Snap Peas

Boiled eggs are a staple snack because they are easy to make and store well in the fridge for days to come. Packed full of protein, eggs are one of the most nutrient-dense foods with 13 essential vitamins and minerals and they are one of the greatest sources of choline available. (15) When paired with vegetables such as snap peas, eggs create a well-balanced and nutrient-dense snack that is the perfect addition to a packed lunch for the office.

Nutrition: 2 hard-boiled eggs and 1 cup of snap peas provide 181 calories, 14 grams of protein, 2 grams of fiber, and 11 grams of fat. (16)(17)

7. Deli Turkey + Bell Pepper

Turkey roll-ups are a quick and convenient high-protein snack. They can be eaten on their own, with a bit of lettuce and mayo, or veggies and mayo for a healthy snack that is complete with protein, healthy fats, and fiber. Although any vegetable will pair nicely with deli meat, bell peppers provide a nice crunch and a boost of fiber and vitamin C, and you can easily add a bit of cheese for an extra boost of protein and healthy fats if you like. If you’re not a fan of deli turkey, chicken, ham, or beef work just as well.

Nutrition: 3.5 ounces of turkey deli meat and 1 medium red bell pepper provide 149 calories, 15 grams of protein, 3 grams of fiber, and 3 grams of fat. (18)(19)

8. Almond Butter + Rice Cakes

Don’t get it twisted, bread is healthy but sometimes it’s fun to mix it up and rice cakes are a nice way to do it. Whether they are made of brown rice or white rice, crunchy rice cakes topped with a smear of your favorite nut butter are creamy and crunchy and can even be topped with slices of banana or berries for a touch of sweetness and an additional boost of fiber.

Nutrition: 2 tablespoons of plain almond butter and 2 brown rice cakes provide 270 calories, 6 grams of protein, 2 grams of fiber, and 20 grams of fat. (20)(21)

9. Brie Cheese + Pear

Cheese and fruit is an easy snack that is quick to prepare and the combination of brie cheese and pear help to make this simple office snack feel just a little bit fancier. Pears are a great source of insoluble fiber and one medium-sized pear provides 25% of your daily fiber intake, while brie cheese is a good source of protein and over 15 essential nutrients. (3)

Nutrition: 1 ounce of brie cheese and 1 medium pear provide 197 calories, 7 grams of protein, 6 grams of fiber, and 8 grams of fat. (22)(23)

10. Roasted Chickpeas + Grapes

Chickpeas are a good source of vegetarian protein as well as fiber and, when roasted, create a crunchy, salty, and satisfying snack. Not only are they easy to make at home but you can easily find roasted chickpea snacks at most major grocery stores. Although you could certainly enjoy these protein and fiber-rich legumes on their own, pairing them with grapes (or any fresh fruit) adds an additional boost of fiber and micronutrients.

Nutrition: 1 ounce of roasted chickpeas and 1 cup of grapes provide 223 calories, 6 grams of protein, 5 grams of fiber, and 4 grams of fat. (24)(25)

11. Smoked Salmon + Whole-Grain Crackers

Smoked salmon may be a culinary treat, but it’s a great source of nutrition as well. Smoked salmon is high in protein, rich in heart-healthy omega-3 fatty acids, and chock full of vitamins and minerals; a 3.5-ounce serving of smoked salmon provides a whopping 136% of your daily vitamin B12 needs and 86% of the daily value for vitamin D. (26) Pair a little smoke salmon (or canned salmon if you prefer) with fiber-rich, whole-grain crackers as a healthy office snack.

Nutrition: 3 ounces of smoked salmon and 2 rye crackers provide 173 calories, 17 grams of protein, 5 grams of fiber, and 4 grams of fat. (27)(28)

Banana Blueberry Muffin

12. Cheddar Cheese + Homemade Muffin

If you think muffins aren’t healthy, think again. Of course, not all muffins are created equal and many store-bought muffins resemble cake more than anything else, however, homemade muffins can certainly be a nutritious and delicious snack. Be it apple carrot, banana blueberry, or blueberry oatmeal, making muffins at home allows you to control the total sugar content and overall ingredients, and make them a healthier choice overall. Pair a homemade muffin with a slice of cheddar cheese for a well-balanced and healthy office snack.

Nutrition: 1 ounce of cheddar cheese and 1 banana blueberry muffin provide 252 calories, 9 grams of protein, 2 grams of fiber, and 15 grams of fat. (29)(30)

13. Cottage Cheese + Blueberries

Although yogurt seems to get all of the attention, cottage cheese is a wonderful nutrient-dense, and protein-rich dairy product that makes a fantastic snack. Topped with fresh berries and a drizzle of honey, the proteins in cottage cheese, namely whey, have been shown to help feelings of fullness and satiety making it a wonderful mid-morning or afternoon snack during a busy day at the office. (31)

Nutrition: 1 cup of 1% cottage cheese and 1 cup of raw blueberries provide 247 calories, 29 grams of protein, 4 grams of fiber, and 3 grams of fat. (32)(33)

14. Nuts + Dried Fruit

Otherwise known as trail mix, nuts, and dried fruit are an energizing snack combination that provides a quick hit of protein, healthy fats, and simple carbohydrates at the same time. Although dried fruit sometimes gets a bad rap for being too high in sugar, it’s nothing to worry about and can certainly be included in a healthy diet. Be it raisins, dried cranberries, or dates, dried fruit, and nuts can be eaten as is or turned into energy bites for a fun healthy office snack.

Nutrition: 1 ounce of dry roasted almonds and 2 Medjool dates provide 302 calories, 7 grams of protein, 7 grams of fiber, and 15 grams of fat. (34)(35)

15. Walnuts + Banana

Although almonds and cashews tend to be the most popular nuts, walnuts are the only nut with a high content of omega-3 fatty acids, also known as ALA. In addition to being a good source of healthy fats, walnuts are made up of roughly 15% protein and are low in carbohydrates, most of which are fiber. (36) Whether they are whole, halved, roasted, or salted, walnuts pair well with a banana for a quick and convenient healthy office snack.

Nutrition: 1 ounce of walnuts and 1 medium banana provide 288 calories, 6 grams of protein, 5 grams of fiber, and 19 grams of fat. (37)(38)

You likely weren’t expecting to see cookies make the list but they can absolutely be enjoyed as a healthy office snack, especially when they are homemade. Much like muffins, making cookies at home (or at the very least reading the ingredients on store-bought versions) allows you to control the total amount of added sugar and you can easily create a higher fiber version by using oats or whole-grain flour instead of refined flour. Since cookies aren’t particularly high in protein, pairing them with a protein source, such as yogurt or Greek yogurt, can help to create a well-balanced snack complete with fiber, protein, and healthy fats.

Nutrition: 1 peanut butter oatmeal cookie and 3/4 of plain whole-milk yogurt provide 269 calories, 11 grams of protein, 1 gram of fiber, and 15 grams of fat. (39)(40)

17. Edamame + Orange

Although you may think of edamame as an appetizer to your sushi dinner it is a great source of vegetarian protein and fiber and makes a wonderful office snack. Edamame can actually be eaten hot or cold and come in unshelled and shelled varieties, often found in the grocery store freezer section, and can be eaten alone, with a sprinkle of salt, or your favorite hot sauce. Regardless of which option you choose, edamame pairs well with orange as a well-balanced, vibrant, and flavourful snack.

Nutrition: 1 cup of shelled edamame and 1 large orange provide 276 calories, 19 grams of protein, 12 grams of fiber, and 8 grams of fat. (41)(42)

18. Tuna + Avocado

Canned tuna is a shelf-stable, easily transportable, and inexpensive source of protein, which makes it a wonderful office snack. Although you can certainly eat tuna on its own out of the can, pairing it with some avocado helps to add some healthy fats and fiber at the same time. Either mix the avocado directly with the tuna to create an avocado tuna salad or served sliced avocado with tuna, salt and pepper for a light and slightly different, healthy office snack.

Nutrition: 1/2 can of tuna and 1/2 medium avocado provide 257 calories, 23 grams of protein, 7 grams of fiber, and 15 grams of fat. (43)(44)

Office Snack Ideas

Nuts and Seed Crackers

19. Hummus + Seed Crackers

Crackers are a very popular snack, however, not all crackers are a healthy choice. Unfortunately, many store-bought crackers are made with refined flours, refined oils, added sugars, and preservatives making them a low-protein and high-calorie choice but, fortunately, there are now some higher quality options available. Seed crackers, be they store-bought or homemade, specifically are filled with healthy fats and have a higher protein content than traditional crackers making them a great choice. Pair them with fat and protein-packed hummus for healthy office snacks you can enjoy all week long.

Nutrition: 1/4 cup of hummus and 12 seed crackers provide 262 calories, 8 grams of protein, 7 grams of fiber, and 14 grams of fat. (45)(46)

20. Cashews + Dried Mango

Take your basic nut and dried fruit mix to the next level with a combination of cashews and dried mango. Dried mango is an intensely naturally sweet snack that contains moderate amounts of sugar and vitamin C. (47) Given its slightly higher levels of natural sugars it is best paired with a food source of healthy fat and protein, which is why cashews are such a great option. Cashews are low in sugar, a source of fiber, and per serving contain almost as much protein as a cooked egg.

Nutrition: 1 ounce of dry-roasted cashews and 1 ounce of dried mango provide 251 calories, 5 grams of protein, 2 grams of fiber, and 13 grams of fat. (48)(49)

21. Pumpkin Seeds + Dark Chocolate

Chocolate might not be the first thing that comes to mind when you think of healthy office snacks, however, cacao beans, the base of chocolate, is actually a natural source of fiber. Moreover, the cacao in dark chocolate is a good source of trace minerals, including magnesium, selenium, manganese, chromium, and antioxidants known as polyphenol. (50) Although you can certainly enjoy a slice of chocolate on its own pairing it with a nut or seed, such as pumpkin seeds, which happen to be one of the highest protein seeds, helps to boost the over protein and fiber content of this healthy office snack combination.

Nutrition: 1 ounce of pumpkin seeds and 1 ounce of 70% dark chocolate provide 321 calories, 9 grams of protein, 4 grams of fiber, and 25 grams of fat. (51)(52)

The Bottom Line

Whether you are at the office, on the road, or working from, keeping healthy snacks on hand can help to ensure that you are fueled and energized for your workday. By focusing on whole foods, protein, and fiber you can easily create a well-balanced snack that will keep you alert and productive. Fortunately, there are plenty of easy-to-make, shelf-stable, and portable options to choose from. So the next time you start to feel those hunger pains in between meals, reach for one of these healthy office snacks to help keep you performing at your best.

Greek Chickpea Bowls

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Looking for a healthy lunch idea? Look no further than these chickpea bowls. Not only are they packed full of vegetarian protein, fiber, and healthy fats, but they are quick and easy to make and require no cooking at all. Just warm the couscous, chop the veggies, make the dressing, and add everything to containers to create healthy make-ahead lunches for the week.

Chickpea Bowls

Just when I thought meal prep couldn’t get any easier – voilà, no-cook chickpea bowls! Canned chickpeas are one of my go-to vegetarian protein sources when I need something quick and don’t feel like cooking; just strain and rinse and they’re ready to go. Although they do lack a little flavor on their own when paired with salty feta cheese and a zesty lemon-garlic dressing they help to create a well-balanced meal filled with Greek flavors.

More Meal Prep Bowls:

Strawberry Oatmeal

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This 5-ingredient strawberry oatmeal is the perfect breakfast for busy weekday mornings. Made with quick oats, frozen strawberries, and milk and topped with a dollop of yogurt and a drizzle of honey, these oats are high in fiber and packed full of protein making them the perfect fuel to start the day.

Strawberry Oatmeal

If you’ve never added yogurt to your oatmeal I highly suggest that you give it a go! Although it may seem a little odd at first, adding a generous dollop of yogurt on top of your oatmeal is a simple yet highly effective way to increase the protein content of your breakfast without much effort. Not to mention, it adds a refreshing tang and zip, which pairs perfectly with the honey and sweet berries in this strawberry oatmeal.

More Healthy Oatmeal Recipes:

Macronutrients vs. Micronutrients: What’s the Difference?

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There is no denying that nutrients are essential for optimal health. An adequate intake of nutrients allows us to look, feel, and perform our best, but what exactly is the difference between macro- and micro-nutrients? And where do we find them? Here is everything that you need to know about macronutrients vs. micronutrients.

Macronutrients vs. Micronutrients: What's the Difference?

Table of contents

What’s the difference between macronutrients and micronutrients?

Nutrients are compounds found in food that the body requires for essential functions. Since the human body cannot produce nutrients itself, they are required from the diet and are essential to human health as they are used for energy, growth, reproduction, and disease prevention (1).

In total, there are 6 essential nutrients required by the body: carbohydrates, fats, proteins, vitamins, minerals, and water. While all of these nutrients are essential, they are classified into two categories: macronutrients and micronutrients.

Macronutrients

Macronutrients are the primary building blocks of the human diet; they make up the caloric content of food, and include carbohydrates, proteins, and fats.

Carbohydrates

Carbohydrates are the sugars, starches, and fibers found in plant foods and are the body’s primary source of energy. Carbohydrates are broken down into glucose through digestion, which the body uses for energy throughout the day, and help to control blood glucose and insulin metabolism, participate in cholesterol and triglyceride metabolism, and support gut health (2). Carbohydrates provide 4 calories of energy per gram and are found in grains, fruits, vegetables, beans, lentils, and dairy.

Proteins

Proteins are made up of amino acids and are found in animal and plant forms. Protein contributes to structural and mechanical function, regulating processes in the cells and body, and provides energy if necessary (3). Protein provides 4 calories of energy per gram and is found in meat, poultry, seafood, eggs, dairy, beans, lentils, nuts, and seeds.

Fats

Fats are made up of fatty acids and come in saturated and unsaturated forms. Fats are the body’s main source of stored energy, contribute to cellular structure and function, regulate temperature, protect body organs, and provide fat-soluble vitamins to the body (3). Fat provides 9 calories of energy per gram and is found in animal fats, oils, dairy, avocados, nuts, and seeds.

Water is also a macronutrient in the sense that it is required in large amounts by the body. Although water does not provide energy via calories, it is essential to human life.

Micronutrients

Micronutrients are responsible for a wide range of metabolic processes in the body and are made up of vitamins and minerals; however, unlike macronutrients, micronutrients are not a source of calories. In total, there are 13 vitamins and 15 minerals that have been identified as essential for health (4).

Vitamins

Vitamins are required for cellular function, growth, metabolism, and development, and are found in fat-soluble and water-soluble formats (5). Fat-soluble vitamins include vitamin A, D, E, and K, which can be stored in the liver and fatty tissues of the body for extended periods of time, while water-soluble vitamins include the B vitamins, and vitamin C cannot be stored in the body and, therefore, more regular consumption is required (6).

Minerals

Minerals are inorganic substances required for bone structure, hormones, and much more (7). Minerals can also be classified by macro and micro terms and include calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.

Phytochemicals, also known as phytonutrients, are antioxidants, flavonoids, and other chemicals that contribute to overall health; however, they are not technically vitamins or minerals and are, therefore, sometimes but not always considered micronutrients (8).

While both types of nutrients are essential, gram per gram, the human body requires larger amounts of macronutrients than micronutrients, hence the terms macro (large) and micro (small) nutrients.

Macronutrients vs. Micronutrients Examples

 Examples of Macronutrients vs. Micronutrients

Macronutrients include carbohydrates, proteins, and fats, and are required relatively in larger amounts, while micronutrients include vitamins and are required in relatively smaller amounts by the human body (9).

NutrientMacronutrientsMicronutrients
RoleThe body’s primary source of energy and plays various roles in overall health; carbohydrates provide 4 calories per gram, protein provides 4 calories per gram, and fat provides 9 calories per gram.Support various metabolic processes, such as cell function, development, and growth.
TypesCarbohydrates, Proteins, and FatsVitamins and Minerals
Required InRelatively larger amountsRelatively smaller amounts

Why Quality Matters

The food that we consume is the primary source of nutrients for the body; therefore, the quality of the food that we consume has a major impact on our overall health. Generally speaking, whole foods are more nutrient-dense sources of both macronutrients and micronutrients than processed foods. While processed foods do contain protein, fat, and carbohydrates, their sources are often refined and lacking in vitamin and mineral content. In fact, some research shows that a higher intake of micronutrients is associated with improved energy and reduced hunger (10). Therefore, consuming a well-balanced diet of whole foods, with regular and adequate consumption of carbohydrates, protein, and fat, is the best way to support your overall micronutrient intake.

The Bottom Line

Macronutrients and micronutrients are nutrients required by the human body and are found in food. Macronutrients include carbohydrates, proteins, and fats, while micronutrients include vitamins and minerals. Although all nutrients are essential, gram per gram, the human body requires macronutrients in larger amounts than micronutrients. Generally speaking, consuming a well-balanced diet of whole foods is the best way to ensure you are consuming the required macronutrients and micronutrients for optimal health, with the support of supplements as needed.

Tofu and Broccoli Bowls

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Made with crispy baked tofu, roasted broccoli, rice, and a sticky soy-garlic sauce, these tofu and broccoli bowls are a healthy and well-balanced vegetarian meal. Not to mention, cooked on a single sheet pan, this recipe is quick to make and even quicker to clean up.

Tofu Broccoli Bowls

Not only is tofu an excellent source of vegetarian protein, an inexpensive and versatile ingredient, but it’s quick to cook making it perfect for a dinner on a busy weeknight.  Although tofu is pretty bland on its own, it absorbs flavor incredibly well so you can really dress it up any way that you like. I opted to create a quick sauce with garlic, ginger, and soy, however, if you wanted to really cut down on prep time you easily use a pre-made sauce; just read the ingredients and pick the highest quality option you can find.

More Healthy Tofu 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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