Stephanie Kay Nutrition

Real Food for Real Life

Tomato Burrata Salad

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

Burrata Salad with Tomato and Pesto

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

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

More Cheese Salad Recipes:

What Are Micronutrients?

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

What Are Micronutrients?

What Are Micronutrients?

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

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

Infographic on the types of micronutrients: vitamins and minerals.

Types of Micronutrients

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

Vitamins

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

  • Fat-Soluble Vitamins: Fat-soluble vitamins include vitamins A, D, E, and K. These vitamins are typically present in sources of fat and are more easily digested, assimilated, and absorbed in the presence of fat. Fat-soluble vitamins are stored in the liver and fatty tissues for future use and the reserves of these vitamins will remain in the body for extended periods of time, days, and sometimes months.
  • Water-Soluble Vitamins: Water-soluble vitamins include the B vitamins and vitamin C. These vitamins are called water-soluble vitamins because they are dissolved in water and, therefore, do not stay or cannot be stored by the body. Because they are excreted through urine when consumed in excess, regular consumption of water-soluble vitamins is vital.

Minerals

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

  • Macrominerals: Macrominerals include calcium, phosphorus, magnesium, sodium, chloride, potassium, and sulfur. These minerals are required in larger amounts and perform a number of very specific roles in the body.
  • Microminerals: Also known as trace minerals, microminerals include iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, and molybdenum. Although still essential to the human body, microminerals are required in smaller amounts than macrominerals.

Functions and Benefits of Micronutrients

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

Sources of Micronutrients

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

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

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

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

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

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

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

Phosphorus: Meat, fish, poultry, eggs, milk

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

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

Chloride: Seaweed, salt, celery, soy sauce

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

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

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

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

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

Selenium: Meats, seafood, grains

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

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

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

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

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

Supplementing Micronutrients

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

The Bottom Line

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

Almond Butter Rice Crispy Bars

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

Almond Butter Rice Crispy Treats

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

More Healthy Snack Ideas:

Spinach Scrambled Eggs

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

Spinach and Feta Scrambled Eggs

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

More Healthy Egg Recipes:

Slow-Cooker Pulled Pork Tacos

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These carnitas-style, slow-cooker pulled pork tacos are a simple take on the traditional recipe. Made with seasoned pork shoulder cooked low and slow, they are tender, juicy, and packed full of flavor, perfect for taco night.

Two slow-cooker pulled pork tacos on a speckled white plate with fresh cilantro and diced red onion on top and lime wedges on the side on a white background.

The best part about this crockpot pulled pork taco recipe is that it essentially cooks itself. Simply season the pork shoulder, add it to a crockpot, step away for hours, and come back to tender and juicy pulled pork that’s perfect for a family-friendly dinner.

While the recipe calls for a boneless pork shoulder, because it’s a little quicker to cook, a bone-in pork shoulder would work just as well and add additional flavor and nutritional value at the same time. Regardless of what option you choose, this slow-cooker pulled pork tacos recipe makes plenty of servings to feed a crowd and stores very well in the fridge to create healthy leftovers for days to come.

Baking sheet of crispy pulled pork with fresh cilantro on top with a silver serving spoon and a bowl of diced red onion, a bowl of lime wedges, and a plate of corn tortillas on the side on a white background.

Why You’ll Love Them

  • Easy to Make – While it does require some prep time, the slow cooker does most of the work.
  • High in Protein – These shredded pork tacos contain over 25 grams of protein per serving.
  • Keep Well – The cooked pork keeps well in the fridge and freezer, making it a great meal prep idea.
Large white plate with a raw pork shoulder on top with a bowl of bay leaves, a bowl of spices, two oranges, lime, onion, garlic cloves, glass jug of vegetable broth, and a plate of tortillas on a white background.

Ingredients + Subsituations

  • Pork Shoulder – To make the pulled pork and add some protein. The recipe calls for pork shoulder, but pork butt or any pork roast will work well.
  • Oranges – To create the marinade. The recipe calls for whole oranges, but orange juice will also work. See the notes section of the recipe card for details.
  • Lime – To flavor the marinade. The recipe calls for a whole lime, but bottled lime juice will also work. See the notes section of the recipe card for details.
  • Onion + Garlic – To flavor the pork. The recipe calls for a whole onion and garlic cloves, but onion powder and garlic powder will also work. See the notes section of the recipe card for details.
  • Herbs + Spices – A mixture of chili powder, ground cumin, and dried oregano to season the pork. The recipe calls for dried oregano, but you can use fresh oregano if needed. See the notes section of the recipe card for details.
  • Bay Leaves – To flavor the pork.
  • Vegetable Broth – To cook the pork, water will also work.
  • Olive Oil – To sear the pork and add some healthy fats. The recipe calls for olive oil, but vegetable oil or avocado oil will also work.
  • Salt and Pepper – To season.
  • Tortillas – To make the tacos. You can use corn or flour tortillas.
  • Toppings – Of your choice. See the serving suggestions below for topping ideas.

Dietary Adaptions

To Make them Gluten-Free: Use certified gluten-free vegetable broth or use water instead.

To Make them Dairy-Free: No adaptations are needed; this recipe is dairy-free.

Grid of 4 images of a slow cooker with a raw pork shoulder covered in spices; a slow cooker with a seared pork shoulder; a slow cooker with a seared pork shoulder with sliced onion, garlic cloves, orange juice, lime juice, and vegetable broth; a slow cooker with a cooked pork shoulder.

Red’s Nutrition Tip

While pork shoulder is a fattier cut of meat, it’s actually much leaner than people think, and any excess fat can be removed before and after cooking if desired.

Large baking sheet with pulled pork with a pastry brush on top and a jug of cooking juices on the side.
Large baking sheet with crispy pulled pork and fresh cilantro on top.

Serving Suggestions

These slow-cooker pulled pork tacos are a balanced meal with protein, carbohydrates, fiber, and fat. They can be enjoyed as is or adapted to suit your personal calorie or macro goals. For example:

  • To make them lower in fat, trim as much of the excess fat off the pork shoulder as possible before cooking, and remove any fat chunks from the cooked pork.
  • To make them low-carb, serve the shredded pork in low-carb tortillas or on top of a salad instead.
  • To make them higher in fiber, serve the tacos in corn tortillas.
  • To add flavor, serve the tacos with any of the following toppings:
    • Diced white onion
    • Pickled onions
    • Sliced avocado
    • Sour cream
    • Salsa verde
    • Hot sauce
    • Fresh cilantro
    • Lime wedges
Close up of crock pot pulled pork tacos on a speckled white plate with lime wedges, cilantro, and diced red onion on top with a large plate of shredded pork in the background.

Storage + Reheating

To Refrigerate: Allow the pulled pork to cool completely and then transfer it to an airtight container and store it in the fridge for up to 4 days.

To Freeze: Once cooled, place the pulled pork in an airtight container and store it in the freezer for up to 3 months.

To Reheat: Once thawed, place pulled pork in a pan on the stovetop on medium-high heat and warm for 3-5 minutes, adding splashes of water to rehydrate the pork as needed. To reheat in the oven, place the pulled pork in a casserole dish, cover with aluminum foil, and warm in the oven at 350°F for 10-15 minutes. To reheat in the microwave, place the pork in a microwave-safe dish and warm for 2-3 minutes.

More Easy Taco Recipes:

Grilled Halibut

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

Grilled Halibut

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

More Grilled Recipes:

Scallop Pasta

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

Scallop Pasta with Garlic and Tomatoes

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

More Healthy Pasta Recipes:

Lemon Ricotta Pancakes

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

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

More Healthy Pancake Recipes:

Lentil Breakfast Bowl

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

Lentils for Breakfast

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

More Breakfast Bowls:

Brown Eggs vs. White Eggs: Which is Healthier?

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

Brown Eggs vs. White Eggs: Which is Healthier?

Table of contents

What’s the difference?

The difference between brown eggs and white eggs is simply the breed of chicken that lays the egg. The color of an eggshell depends entirely on the breed of chicken from which it comes; generally speaking, white eggs come from white-feathered chickens, while brown eggs come from brown-feathered chickens (1).

In fact, there are many different breeds of chicken worldwide, with a variety of feather colors, that produce a wide variety of colored eggs. Although brown eggs and white eggs are the most common colors found in grocery stores, chicken eggs can actually come in many different colors, including white, brown, blue, green, pink, and cream (2).

Brown Eggs vs. White Eggs: Nutrition

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

Nutrition per 2 large eggs Brown EggsWhite Eggs
Calories160 calories160 calories
Protein13.0 grams13.0 grams
Fat11.0 grams11.0 grams
Carbohydrate1.0 grams1.0 grams
Fiber0.0 grams0.0 grams
Sugar 0.0 grams0.0 grams

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

Why Are Brown Eggs More Expensive?

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

Are Brown Eggs Healthier Than White Eggs?

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

The Bottom Line

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

Black Bean and Corn Salad

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

Black Bean and Corn Salad

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

More Bean and Corn Salad Recipes:

Goat Cheese Grilled Cheese

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

Goat Cheese Grilled Cheese

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

More Healthy Lunch Ideas:

Volume Eating 101

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

Plate of whole wheat pasta with zucchini, bell peppers, and fresh basil.

What is Volume Eating?

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

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

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

Infographic of graph of how calorie density and portion size affect volume eating.

High-Volume vs. Low-Volume Foods

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

Per 1 cupSpinachAppleWhite RiceAvocadoOlive Oil
Weight30 grams125 grams186 grams230 grams216 grams
Calories7 calories65 calories242 calories368 calories1,910 calories

Based on raw spinach, raw apple with skin, cooked medium-grain white rice, avocado, and olive oil (1, 2, 3, 4, 5).

Infographic of examples of high-volume foods, moderate-volume foods, and low-volume foods.

What are high-volume low-calorie foods?

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

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

What are moderate-volume moderate-calorie foods?

Moderate-volume foods have a high water, moderate to high fiber, and moderate to high sugar content and are, therefore, higher in calories per serving. It is important to be mindful of portion size when consuming these foods. Moderate-volume food includes:

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

What are low-volume high-calorie foods?

Low-volume foods have a low water, low fiber, and high sugar content and are, therefore, the highest in calories per serving. It is important to be very mindful of portion size when consuming these calorie-dense foods. Low-volume food includes:

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

Benefits of Volume Eating

Whether your goal is to lose weight, gain weight, build muscle, improve athletic performance, or support your general health, there are many health benefits to volume eating.

1. Support Weight Loss Goals

Volume eating is a great way to consume nutrient-dense foods and support weight loss. Since high-volume foods have a high water and high fiber content, they are lower in calories and are more satiating than low-volume foods. Consuming high-volume, low-calorie foods is a strategy to cut calories and create a calorie deficit while remaining satisfied.

2. Increase Satiety and Fullness

Focusing on nutrient-dense, high-volume whole foods helps to keep you full and satisfied. Since most high-volume foods, such as fruits and vegetables, are rich sources of fiber and water, they help to keep you full since they, quite literally, help to keep your stomach fuller. In fact, high-volume low-calorie foods, such as oranges, apples, and popcorn, have been shown to be some of the most filling foods.

3. Allow for Higher Food Consumption

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

4. Manage Calories without Counting Calories

Volume eating is a great way to support and manage calorie intake without tracking calories. Although having a full bowl or plate is often construed as a bad thing – more volume must mean more calories – that’s not the case. By focusing on leafy greens, vegetables, fresh fruits, and whole grains you can eat in a high volume (i.e. massive portion size) with little impact on the total number of calories you are consuming.

6. Increase Nutrient and Fiber Intake

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

Infographic of examples of volume eating meals.

Examples of Volume Eating

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

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

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

Volume Eating Meals:

The Bottom Line

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

Banana Blueberry Muffins

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

Healthy banana blueberry muffins in an open muffins wrapper on a cutting board.

If you love blueberry muffins, you’re going to love these blueberry banana muffins. Honestly, these are some of the BEST healthy muffins I’ve ever made! Moist, fluffy, flavorful, and just the right amount of sweetness, these muffins are a kid-approved snack or breakfast that the whole family is sure to love.

[adthrive-in-post-video-player video-id=”gG6mRVZD” upload-date=”2023-03-02T20:09:31.000Z” name=”Healthy Banana Blueberry Muffins” description=”These healthy banana blueberry muffins are low in refined sugar and calories, while still being easy to make, moist, fluffy, and delicious.” player-type=”collapse” override-embed=”false”]

What You’ll Need

These banana blueberry muffins are so moist, fluffy, and flavorful, you won’t even notice how healthy they are. Here is a list of the ingredients you will need to make them:

  • Flour: This recipe calls for all-purpose flour; however, you could certainly use whole wheat flour if you prefer. Although it will create a slightly denser banana blueberry muffin, it will increase the protein and fiber content slightly.
  • Bananas: Because you can’t make blueberry banana muffins without bananas. For the best results, ensure that your bananas are very ripe; not only will this add more flavor and sweetness, but it will add moisture as well.
  • Blueberries: The second essential ingredient in these muffins. You can use fresh or frozen blueberries.
  • Vanilla Extract: To enhance the flavor of the muffins.
  • Sugar: A bit of sugar to enhance the sweetness of the bananas.
  • Butter: To ensure the muffins are moist, while unsalted butter is recommended, salted and unsalted butter will work.
  • Egg: To add structure and height.

In addition to the above, you’ll need some leavening agents (baking soda, baking powder, and salt) to ensure the muffins are light and fluffy.

Ingredients for banana blueberry muffins: flour, baking soda, baking powder, salt, sugar, egg, vanilla extract, butter, bananas, blueberries

Dietary Adaptions

To Make them Gluten-Free: Swap the all-purpose flour for 1-to-1 gluten-free flour, I recommend Bob’s Red Mill.

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

To Make them Vegan: Swap the butter for coconut oil and use a flax egg instead of the egg.

Bowl with wet ingredients and dry ingredients in a white bowl with a spatula
Mixed muffin batter in a white bowl with a spatula

How to Make Healthy Banana Blueberry Muffins

Like most muffin recipes, these healthy blueberry banana muffins are super easy to make, here’s what you’ll do:

  1. Mix the dry ingredients.
  2. Mix the wet ingredients.
  3. Add the wet ingredients to the dry ingredients.
  4. Gently mix the batter and then fold in the blueberries.
  5. Add the batter to a muffin tin, dividing it evenly.
  6. Transfer the muffin tin to the oven and bake until golden brown.
  7. Allow to cool, eat, and enjoy!

I’ve shared the instructions to make these muffins by hand using mixing bowls, however, if you’d prefer to use an electric mixer, simply swap the order; begin by adding the wet ingredients to the mixer, mix until well combined, then add the dry ingredients and mix until a batter is formed, then turn off the mixer and gently fold in the blueberries by hand.

Mixed banana muffin batter in a bowl with fresh bluebberies about to be mixed in
Mixed batter for banana blueberry muffins

Tips for the BEST Banana Blueberry Muffins

Wondering what makes a delicious, healthy, homemade muffin? Here are my top tips:

Don’t overmix the batter. Overworking the batter will activate the gluten resulting in dense and chewy muffins instead of fluffy ones.

Don’t overfill the muffin cups. As a general rule, fill your muffin cups about 2/3 to 3/4 full, that will leave enough room for the muffins to rise without overflowing. If you want to make extra-large muffins, use freestanding paper baking cups.

Don’t overbake your muffins. Overbaking muffins will result in a dry muffin with a hard top. Keep a watchful eye on your muffins as they bake and bake them just until a toothpick inserted into the center comes out clean, or even with a few moist crumbs.

Allow the muffins to cool in the muffin tin. Once baked, allow the muffins to cool in the muffin tin for a few minutes before transferring them to a cooling rack. This will help to prevent them from falling apart as extra-warm muffins can break when you try to remove them from the mufifn pan directly out of the oven.

Banana blueberry muffins fresh out of the oven in a muffin tin

Red’s Nutrition Tip

While these muffins contain 15 grams of sugar per muffin, which is relatively low for a muffin recipe, it’s important to understand the majority of this sugar is provided by the natural sugars present in the banana and blueberries, and only a small amount is from the added white sugar. Moreover, these muffins are relatively high in fiber compared to other muffin recipes, containing 6 grams of fiber per serving, which helps regulate the body’s use of sugar, helping to keep hunger and blood sugar in check.

Bluebbery banana muffnis on a cutting board in an open muffins liner ready to eat

Banana Blueberry Muffins FAQs

Is it better to use fresh or frozen blueberries for blueberry muffins?

You can use fresh and frozen blueberries in muffins, they will simply provide a slightly different result. Frozen blueberries will cook during the baking process, almost “melting” into the muffins, because the skin becomes more fragile after freezing, however, if they thaw before adding them to the batter their juices can bleed into the muffins and turn the batter a blue-ish color. Fresh blueberries are sturdier, keeping them more intact after baking, and are more likely to “burst” when you bite into them. Overall, both work well and the best option is subjective to personal preference.

Should frozen blueberries be thawed before baking muffins?

It’s best to keep frozen blueberries frozen before adding them to muffin batter. If thawed, the blueberries will release some of their juices, which will bleed into the batter turning the entire batter blue. If using thawed frozen blueberries, you can strain the berries and pat them dry with a paper towel to remove any excess juices to stop the blueberries from bleeding into the batter.

How to keep blueberries from sinking in muffins?

Tossing your blueberries in flour before adding them to the muffin batter can help to stop them from sinking to the bottom. The light coating of flour around the blueberries will absorb some of their liquid, making them less likely to sink to the bottom of the muffins.

Banana blueberry muffin on a cutting board with a bite eaten

Storage + Reheating

To Store: Allow the muffins to cool and then place them in an airtight container and store them at room temperature for up 4 days or in the refrigerator for up to 6 days.

To Freeze: Allow the muffins to cool completely and then place them in a single layer in a freezer bag and store them in the freezer for up to 3 months.

To Reheat: To thaw frozen muffins, allow them to thaw at room temperature, or use a thaw setting on your microwave. Once thawed, you can warm them in the microwave for 30 seconds, or in the oven at 350°F wrapped in aluminum foil for 5-10 minutes

More Banana and Blueberry Muffin Recipes:

Lemon Pepper Chicken Thighs

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

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

More Chicken Thigh Recipes:

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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