Stephanie Kay Nutrition

Real Food for Real Life

Pea and Bacon Pasta

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Ready in less than 20 minutes, this pea and bacon pasta is a great dish for a healthy weeknight meal. The combination of sweet peas, salty bacon, fresh mint, and starchy pasta ensures that every bite is full of flavor while remaining a well-balanced meal complete with carbohydrates, fiber, protein, and healthy fats.

Pea and Bacon Pasta

Although this pea and bacon pasta recipe was made with rigatoni you could easily swap it for any form of pasta that you like. Penne, fusilli and macaroni noodles would all work very well.

More Healthy Pasta Recipes:

Apple Cinnamon Oatmeal

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This apple cinnamon oatmeal is one of my go-to weekday breakfasts. Not only is it quick and easy to make but it’s made with kitchen staples and the simple combination of apples and cinnamon elevates a humble bowl of oatmeal to a cozy and heart-warming breakfast that you can eat any day of the year.

Apple Cinnamon Oatmeal Recipe

This recipe calls for rolled oats, however, you could certainly use steel-cut or quick-cooking oats if you prefer, just be sure to adjust the cooking time accordingly. Regardless of what format you choose, this oatmeal recipe is a well-balanced meal complete with carbohydrates, healthy fats and 15 grams of protein per serving.

More Healthy Oatmeal Recipes:

Honey Garlic Pork Chops

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Ready in 20 minutes, this quick and easy pork chop recipe is a perfect weeknight dinner. With a combination of simple pantry ingredients, you can easily transform a humble pork chop into a flavor-packed, high-protein meal the whole family is sure to love.

Honey Garlic Pork Chops

Although this recipe calls for boneless pork chops, you could certainly bone-in pork chops as well. Not to mention, these honey garlic pork chops can be baked in the oven for an extra fuss-free meal!

More Healthy Pork Chop Recipes:

22 Healthy Sweet Snacks

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If you’re looking to cut down on sugar but still want a sweet treat, these healthy sweet snacks are perfect for you! Although refined sugar can be incorporated into a healthy diet (it’s all about balance after all), whole-food sweet snacks can be used as effective tools, or as part of a transition plan, to help you reduce your total intake of refined sugars and build long-term habits. In fact, these naturally sweetened sweet snack ideas can help to satisfy a sweet tooth in a much healthier way while increasing your fiber, protein, and nutrient intake at the same time.

Healthy Sweet Snacks

Healthy Sweet Snacks to Satisfy a Sweet Tooth

1. Yogurt + Berries

Whether you enjoy plain yogurt, Greek yogurt, Balkan yogurt, or Skyr, a bowl of yogurt topped with your favorite fruit and a drizzle of honey or maple syrup is a quick and easy sweet combo. Not only can it help to satisfy a sweet tooth, but the yogurt will provide additional protein, which can help to balance your blood sugar and reduce additional cravings.

2. Energy Bites

Made with dried fruits, nuts, and/or seeds, energy bites or energy balls are the one-bite versions of a handful of trail mix. Not only can you make energy bites yourself, like these dark chocolate cherry energy bites or these carrot cake energy bites, but you can easily find pre-made energy bites in most major grocery stores, just be sure to read the label so you know exactly what they are made of.

3. Apple “Cookies”

Apple “cookies” are a fun name for apple slices covered with toppings and, let’s be honest; sometimes encouraging others (or yourself) to eat a healthy snack is all in the sales pitch. Simply slices apples into rings, remove the core, spread with peanut butter, almond butter, or sunflower seed butter, and sprinkle with toppings of your choice.

4. Homemade Muffins

When it comes to baking, homemade is not the same as store-bought.  When you bake from scratch, you can control exactly what and how much goes into the recipe, and this is especially true for muffins. Yes, homemade muffins will still contain sugar but you can control the type of sweetener and how much you use, which will allow you to control the overall sugar content. For example, these oatmeal blueberry muffins are made with maple syrup and are packed full of rolled oats for an extra boost of blood sugar-balancing fiber.

5. Chocolate Yogurt Dip + Fruit

Chocolate yogurt? Ya, it’s a thing, and a tasty one at that! By simply combining some plain yogurt with some cocoa powder and a bit of honey or maple syrup, you can easily create a chocolate yogurt dip that can be served with fresh fruit to create one of the best healthy sweet snacks on the list. Not to mention, it’s kid-friendly too!

6. Smoothie Bowl

While smoothies are great, there is something a little extra satisfying about a smoothie bowl when you are looking for a sweet treat. By simply adding less liquid to any smoothie recipe, you can easily create a rich and thick ice-cream-like texture that you can layer with toppings. Whether it’s a green smoothie bowl or a chocolate smoothie bowl, you can create any combo of flavors and top it with extra fruit and crunchy items like granola, nuts, and seeds.

7. Banana Bites

Whether you slice them lengthwise or into rounds, bananas are naturally sweet and high-fiber vehicles for a number of tasty toppings including almond butter, nuts, dried fruits, shredded coconut, or homemade granola. Not to mention, you can also dip them into a bit of melted dark chocolate and freeze them for a deliciously healthy sweet snack that works for adults and kids alike.

8. Homemade Granola Bars

Much like homemade muffins, making your own granola bars is a great way to control the type and the total amount of sugar per serving. Whether it’s a no-bake granola bar or a baked oatmeal bar, by simply making your sweet snacks from scratch you can control the total amount of sugar and quality of your treats.

9. Banana Ice Cream

This one-ingredient sweet snack is so easy to make! Simply peel and freeze bananas, then add them to a blender or food processor and blend until rich, creamy, and smooth. The frozen bananas will create a thick ice cream-like texture that you can eat as is, but once you’ve got the basics down you can create fun and funky flavors like chocolate peanut butter banana nice cream.

10. Fruit Popsicles

Not only can you easily find 100% fruit-based popsicles at most major grocery stores but they are really easy to make at home. Simply blend up your favorite smoothie recipe, pour it into popsicle moulds and freeze. Once frozen, you’ve got yourself a family-friendly healthy sweet snack and the flavor options are endless. From strawberry smoothie popsicles to chocolate fudgesicles, there are so many different ways to satisfy a sweet tooth with popsicles, which are especially satisfying on a hot summer day.

11. Homemade Frozen Yogurt

Got fruit? Got yogurt? Perfect, that’s all you need to make a healthy homemade frozen yogurt! Just add both ingredients to a blender, blend until smooth, pour into a container, cover and transfer it to the freezer. Once frozen, scoop into bowls for a refreshing sweet snack complete with protein, fibre, and healthy fats.

12. Dried Fruit

Whether it’s raisins, dates, figs, dried cranberries, dried apricots, or dehydrated bananas, or strawberries, dried fruit is a concentrated form of natural sugar that is packed full of flavor. Dried fruits can be enjoyed on their own or added to your favorite healthy sweet snacks, such as yogurt or muffins, but just remember that they are a concentrated form of natural sugar, so a little bit of dried fruit goes a long way.

13. Sweet Toast

Although toast is often only considered a savory dish, topped with cheese, eggs, or avocado, toast can be a vehicle for any flavor and, with the right toppings, it makes a delicious sweet snack. Whether it’s a combination of butter, cinnamon, and honey; ricotta cheese, shredded coconut, and chocolate chips; or cream cheese and strawberries, there are so many different ways to turn a humble piece of toast into one of the best healthy sweet snacks in the business.

14. Homemade Turtles

Not only are homemade turtles delicious but they are fun to make and cute to look at! By simply combining a Medjool date with a few pecans and a drizzle of melted chocolate you can easily create a homemade version of the oh-so-popular candy. Plus, they store really well in the freezer, so you can make a batch, freeze them, and you’ll have healthy sweet snacks ready to go whenever you need them.

15. Frozen Grapes

Although can certainly eat them raw, frozen grapes are a fun way to mix things up! Simply add grapes to an airtight container or plastic bag and place them in the freezer. Once frozen, they taste like natural candy! You can certainly use red or green grapes, however, green grapes seem to be the most popular choice for flavour and texture.

16. Popcorn + Cinnamon + Honey

Although it may sound odd, trust me, it works! Simply cook some popcorn on the stovetop with butter (no salt!) and, once cooked, sprinkle with cinnamon, drizzle with honey and give it a cook shake until every piece is well coated. This sweet, warm, and crunchy snack is a family-friendly treat that is perfect for a movie night or an afternoon snack.

17. Sweet Stuffed Sweet Potatoes

Think sweet potatoes are just a side dish? Think again. Essentially the deconstructed version of sweet potato pie, sweet stuffed sweet potatoes are a great way to use up leftover sweet potatoes or a funky way to try a new dessert. Once baked, sweet potatoes become extra sweet and fluffy and can be topped with everything from almond butter to yogurt to granola to chocolate chips and much more!

18. Applesauce

Although applesauce is a popular snack for children, it works for adults too! Not only can it be consumed on its own but it’s great paired with fun toppings like granola, chopped nuts, or fresh fruit, and can easily be found in single-serving formats, which are perfect for days when you are on the go. If you are buying prepared applesauce, be sure to read the ingredients and opt for unsweetened versions without added sugar.

19. Frozen Yogurt Bark

Just as the name implies, frozen yogurt bark is yogurt that has been frozen to create a bark. It’s very similar to chocolate bark; it’s just cold and made with yogurt! Simply spread yogurt evenly across a parchment paper-lined baking sheet, cover with toppings of your choice, transfer to the freezer until solid, and then break into pieces to serve.

20. Dates + Tahini

Dates, specifically Medjool dates, have a rich caramel-like taste and a soft, chewy texture making them a delicious sweet snack. Although they can certainly be eaten on their own, pairing them with a bit of tahini helps to bring out a lovely combination of sweet and savory flavors, and provide a touch of healthy fats at the same time. Not a fan of tahini? No problem. Peanut butter, almond butter, cashew butter, or any form of nut or seed butter will work just as well.

21. Homemade Cookies

Along with muffins and granola bar, making your own cookies is a great way to control the total amount of sugar and quality of ingredients in your snacks. For instance, these homemade oatmeal peanut butter cookies contain 7 grams of sugar per cookie, while these store-bought oatmeal peanut butter cookies 11 grams of sugar per cookie, along with refined sugar, vegetable oil, and additives. Seriously, just making your own baked goods can make all of the difference.

22. Dark Chocolate

Not all chocolate is created equal and, although this may seem like a small swap, it can make an impact over time. By simply opting for chocolate with a higher percentage of cacao, ideally 70% or more, you can quickly reduce the overall sugar content of this sweet snack. In fact, many chocolate bars and milk chocolate bars are labeled as candy, not chocolate, since they contain more sugar per serving than actual cacao.

Creamy Tuscan Salmon

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Made with garlic, sun-dried tomatoes, spinach, and parmesan cheese, this creamy Tuscan salmon recipe is a restaurant-quality meal made in the comfort of your home in less than 30 minutes. Whether it’s a weeknight dinner or a special occasion, this Tuscan salmon is sure to be well received.

Creamy Tuscan Salmon

Tuscan Salmon Recipe

This Tuscan salmon recipe can easily be served on its own, with a light salad or side of veggies, and/or some roasted potatoes or pasta. Regardless of what combination you choose, it’s sure to be a crowd-pleasing meal.

More Healthy Salmon Recipes:

Baked Veggie Chips

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Made with sweet potatoes, parsnips, red beets, and yellow beets, these crispy homemade baked veggie chips are a healthy, fun, and funky way to use up straggler root vegetables.

Baked Veggie Chips

Baked Vegetable Chips

If you’ve got a fridge or pantry full of root vegetables and you’re not quite sure what to do with them, I highly suggest giving these baked veggie chips a try. Not only are they easy to make and absolutely delicious, but they are a really fun and different way to use root veggies. Plus, once you’ve got the basic recipe down, the flavour options are endless as you can season them with herbs and spices any way you like.

For the best results, be sure to use a mandoline slicer to ensure the veggies are super thin – this is the key to keeping them crispy and crunchy. This recipe calls for sweet potatoes, parsnips, red beets and yellow beets, however, carrots, whites potatoes or any combination of hearty root veggies will work well to create these crispy baked veggie chips.

More Healthy Snacks:

 

Beet Soup

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This beet soup recipe is inspired by a classic European-style borscht soup. Made with red beets, potato, onion, and garlic, this simple soup is made with pantry staples to create a flavor-packed meal that is equal parts beautiful looking and delicious tasting.

Beet Soup Recipe

 

Beets are such an underrated vegetable. Not only are they a whole food, source of complex carbohydrates and nutrient-dense, but they are incredibly flavourful and a very versatile ingredient in the kitchen. Beets can be eaten raw, thinly sliced into salads or sandwiches, streamed, boiled, or roasted. Although beets can be intimidating, due to their bright color and ability to stain, cooking with beets is very similar to cooking with potatoes, sweet potatoes, or any other root vegetable, making them a great addition to any soup or stew.

Beet soup, also known as borscht, borsch, borsht, or bortsch, is said to have its food roots in Ukrainian cuisine (although there is some debate) and is also an important part of Russian and Polish cuisines. Consumed both hot and cold, borscht is commonly made by combining beef stock or bone broth with red beets and other vegetables, including cabbage, carrots, and onions. Depending on the exact recipe, borscht can also include meat or fish, or be left purely vegetarian, and it is often topped with a garnish of sour cream. This particular beet soup recipe is certainly not traditional borsch; rather it’s my quick and easy take on this classic and delicious dish.

More Healthy Soup Recipes:

 

 

Almond Butter vs Peanut Butter: Which is Healthier?

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Peanut butter has been a North American pantry staple for decades, but in the past number of years, almond butter has entered the market as a healthier alternative to peanut butter, but is almond butter actually better for you? Let’s compare and review almond butter vs. peanut butter

Two jars of almond butter and peanut butter.

Table of contents

The Difference Between Almond Butter and Peanut Butter

Peanut butter is made from ground, dry-roasted peanuts. Although often considered a nut, peanuts (Arachis hypogaea) are a legume and are, therefore, related to beans and lentils. Peanuts are the edible seeds of the plant, widely grown in the tropics and subtropics, and are a source of carbohydrates, fiber, protein, and fats (1).

Almond butter is made by grinding almonds, raw or roasted, into a spread or paste. Although called a nut, almonds are in fact seeds rather than true nuts. Almonds are a source of carbohydrates, fiber, protein, and fats (2).

Both peanut butter and almond butter can be made solely of peanuts or almonds, contain additional ingredients, or be made in smooth or crunchy formats.

Infographic with the nutrition comparison of almond butter vs. peanut butter.

Almond Butter vs. Peanut Butter: Nutritional Comparison

Nutritionally speaking, both almond butter and peanut butter are sources of calories, carbohydrates, protein, fat, and fiber. Here is a comparison of 2 tablespoons (32 grams) of plain almond butter without added salt and natural peanut butter (3, 4).

NUTRITION PER 2 TBSP (32g)ALMOND BUTTERPEANUT BUTTER
Calories196 calories190 calories
Protein6.7 grams8.0 grams
Fat17.8 grams16.0 grams
Carbohydrate6.0 grams7.0 grams
Fiber3.3 grams3.0 grams
Sugar 1.4 grams1.0 grams

Calories

Almond butter and peanut butter contain a similar number of calories. A 2-tablespoon serving of natural almond butter contains 196 calories, while a 2-tablespoon serving of natural peanut butter contains 190 calories, making it close enough for a tie.

Protein

Since peanuts are a legume and almonds are a nut (seed), peanut butter contains slightly more protein than almond butter. A 2-tablespoon serving of almond butter contains 6.7 grams of protein, while a 2-tablespoon serving of peanut butter contains 8.0 grams of protein, making peanut butter the winner.

Fat

Given that nuts contain more naturally occurring fats than legumes, almond butter contains slightly more fat than peanut butter. A 2-tablespoon serving of almond butter contains 17.8 grams of fat, while a 2-tablespoon serving of peanut butter contains 16.0 grams of fat.

Carbohydrates

Peanut butter contains slightly more carbohydrates than peanut butter. A 2-tablespoon serving of almond butter contains 6.0 grams of carbohydrates, while a 2-tablespoon serving of peanut butter contains 7.0 grams of carbohydrates.

Fiber

Both nuts and seeds contain fiber. A 2-tablespoon serving of almond butter contains 3.3 grams of fiber, while a 2-tablespoon serving of peanut butter contains 3.0 grams of fiber.

Sugar

While peanut butter does contain slightly more sugar than almond butter, the sugar is naturally occurring in both natural almond butter and natural peanut butter, and the difference is minimal. A 2-tablespoon serving of almond butter contains 1.4 grams of sugar, while a 2-tablespoon serving of peanut butter contains 1.0 grams of sugar.

Vitamins & Minerals

Both almond butter and peanut butter are sources of vitamins and minerals; however, there are differences between the two. While peanut butter has more B vitamins, almond butter contains more vitamin E, magnesium, calcium, and iron, making almond butter a richer source of micronutrients overall.

Other Factors to Consider

In addition to nutritional values, here are some other factors to consider when deciding between almond butter and peanut butter.

Ingredients

The ingredients used in the production of both almond butter and peanut butter are important to consider. Although many natural versions of almond butter and peanut butter are made solely of almonds and peanuts (as per the nutritional comparison above), that is not the case with all brands.

In fact, beloved conventional peanut butter brands, such as Skippy, Kraft, and Jif, are often made with added oils, such as soybean oil and vegetable oil, and added sugars in the form of white sugar, corn maltodextrin, monoglycerides, and diglycerides (4, 5, 6).

Although these additives are less common in almond butter, added sugars and vegetable oils can still be found in some almond butter brands. Therefore, whether you are shopping for almond butter or peanut butter, it is important that you read the ingredients and opt for brands made solely of almonds, peanuts, and/or salt to ensure you are getting the most nutritious options.

Allergies

Both almonds and peanuts are common allergens. Peanuts are a legume and are one of the top allergenic foods in North America, and while less common, almond and tree nut allergies are becoming increasingly prevalent (7, 8). If you have allergies or are predisposed to gut health issues and food intolerances, this may be a factor to consider; if not, both almond butter and peanut butter are a great choice.

Price

The average jar of peanut butter is significantly less expensive than the average jar of almond butter. Most brands of natural peanut butter can be found in the $3 to $6 range, while almond butter tends to be found at $10 or more per jar.

The reason for the difference in price, in addition to supply and demand, is due in large part to their method of production and processing. Peanuts grow underground in many regions around the world, with relatively low property costs, while almonds are tree nuts and depend on very specific climate and soil conditions, limiting the areas in which they can be farmed (9).

Although a higher price point can give the consumer the illusion that a product is of higher quality, that is not necessarily the case with almond butter and peanut butter.

So, is almond butter healthier than peanut butter?

The differences between almond butter and peanut butter are minimal. While peanut butter contains slightly more protein and more fiber, almond butter contains less sugar and more nutrients, and they both contain a very similar amount of calories, carbohydrates, and fat.

The Bottom Line

Almond butter and peanut butter have very similar nutritional profiles, and both can be included in a healthy diet. The best option will vary from one person to the next based on personal preference, nutritional goals, price point, and allergies. Regardless of what option you choose, be sure to read the ingredients and opt for versions made solely of almonds, peanuts, and/or salt whenever possible.

Stuffed Pepper Casserole

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If you love stuffed bell peppers, you’re going to love this stuffed pepper casserole. Made with ground beef, bell peppers, rice, spices, and ooey-gooey mozzarella cheese, this casserole is a one-pan meal the whole family is sure to love. Not to mention, it makes plenty of servings, so you’ll have leftovers for days to come.

Stuffed Pepper Casserole

Perhaps it’s the cold winter weather, but I’ve been making a lot of casseroles lately. Not only are they the stick-to-your-ribs kind of food I crave when the temperature drops, but they are so easy to make and make so many servings in one simple dish. Just whip up a casserole, slice it up, serve it up, and store leftover servings in the fridge or freezer so they are ready to go whenever you need them.

Although casseroles get a bad rap for being high-carb, high-fat, or a little extra indulgent, that is certainly not the case. Of course, the canned soup casseroles of the 70s and 80s are not the most ideal choices, given that they are mostly made of processed food, but real food-based casseroles, like this stuffed bell pepper casserole, can be a healthy and well-balanced meal. In fact, this stuffed pepper casserole is high in protein, rich in fiber, and filled with healthy fats, making it a great choice for lunch or dinner.

And if you’re a big fan of stuffed peppers, be sure to check out my Mexican stuffed peppers and stuffed pepper soup. They are just a couple more stuffed pepper recipes you can add to your repertoire.

More Healthy Casserole Recipes:

 

How to Count Macros

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In the world of dieting and sports nutrition, counting macros has become increasingly popular. But what exactly are macros? And how do you count them? Here is everything that you need to know about macros, the difference between macros and calories, the benefits of counting macros, the drawbacks of counting macros, and some suggestions on whether or not you should be counting macros.

What are Macros in Food?

What are macros?

The term macros is short for macronutrients. Macros, or macronutrients, are the primary dietary nutrients and include carbohydrates, proteins, and fats. All foods are made up of macronutrients and can be composed of one macronutrient, two macronutrients, or a combination of all three.

Carbohydrates

Carbohydrates are composed of sugar, starch, and fiber and are the body’s primary source of energy. The sugars found in carbohydrates are broken down into glucose by the body through the process of digestion, which is either used immediately for energy or stored as glycogen to be used later on, between meals or during exercise.

Carbohydrates provide 4 calories per gram and are found in foods such as fruits, vegetables, root vegetables such as potatoes, whole grains, beans, lentils, dairy, nuts, and seeds.

Proteins

Proteins are made from compounds called amino acids, which are the building blocks for many structures and functions in the body. Protein is responsible for building muscles, supporting our immune system, aiding digestion, and carrying oxygen through our blood.

Proteins provide 4 calories per gram and are found in foods such as red meat, poultry, and seafood such as salmon, dairy, beans, lentils, nuts, and seeds.

Fats

Fats are made up of smaller molecules called fatty acids, which are composed of carbon and hydrogen elements joined together in long chains called hydrocarbons. Fats are found in saturated and unsaturated forms and, depending on their exact structure, can be used as a source of energy or for other critical functions including hormone production and nutrient absorption.

Fats provide 9 calories per gram and are found in foods such as animal fats, oils, butter, avocado, olives, nuts, and seeds.

Macronutrients are not to be confused with micronutrients. Macronutrients are the large (macro) nutrients required by the body, while micronutrients are the small (micro) nutrients required by the body and include vitamins and minerals. Essentially, eating adequate macronutrients will provide the body with the necessary micronutrients.

Are macros the same as calories?

While related, macros and calories are not the same thing. Macros are what calories are made of, so if you are tracking macros you are inherently tracking calories; however, if you are tracking calories you are not necessarily tracking macros.

Each gram of macronutrient provides a specific number of calories (carbohydrates = 4 calories, proteins = 4 calories, fats = 9 calories) by tracking the total number of grams of carbohydrates, proteins, and fats you are consuming you will be tracking your total calorie intake as well. For example, if your goal is to consume 220 grams of carbohydrate per day, 120 grams of protein per day, and 50 grams of fat per day, you will (mathematically) be working towards a goal of 1,810 calories per day, given 220 grams of carbohydrate provides 880 calories, 120 grams of protein provides 480 calories and 50 of fat provides 450 calories, for a total of 1,810 calories.

  • Calories from Carbohydrates = # of grams x 4 calories per gram
  • Calories from Protein = # of grams x 4 calories per gram
  • Calories from Fat  = # of grams x 9 calories per gram

Total Calories = Carbohydrate Calories + Protein Calories + Fat Calories

However, if you are counting calories you aren’t necessarily counting macros unless you chose to. For instance, if you have a goal of consuming 1,810 calories per day, this can be achieved by tracking the total number of calories in the food you are consuming without or without monitoring macronutrients. For example, a goal of 1,810 calories could be achieved with 220 grams of carbohydrates, 120 grams of protein, and 50 grams of fat, but it could also be achieved with 190 grams of carbohydrates, 105 grams of protein, and 70 grams of fat, as well as many more combinations!

How to Count Macros

Determining how to calculate and count macros is equal parts art and science. Although the numbers aren’t set in stone, determining your macros can provide some dietary targets to aim for to help you reach your personal health goals.

1. Determine your Calorie Needs

The first step is to determine your calorie needs. The number of calories a person requires per day is based on their metabolism, which is based on a number of factors including age, height, weight, activity level, lifestyle habits, and personal health goals. More specifically, your estimated calorie needs are based on two key factors; your resting energy expenditure (REE) and your non-resting energy expenditure (NREE). The combination of these two numbers determines your total daily energy expenditure (TDEE) or estimated calorie needs. (1)(2) Although there are many different ways to determine your calorie needs, a simple online macro calculator is a great place to start.

It is important to keep in mind that these estimated numbers are exactly that – estimates. Our bodies are not perfect computers and our calorie needs can vary from one day to the next, not to mention, calorie needs will fluctuate based on personal goals. For example, someone with a goal of weight loss may need to consume fewer calories than they expend, while someone looking to gain muscle mass may need to consume more calories than they expend. It is for this reason that calorie requirements can vary immensely from person to person.

2. Determine your Macro Breakdown

Once you have determined your daily calorie needs, you can then determine your macro breakdown. A typical macro breakdown, recommended by the Food and Nutrition Board of the Institutes of Medicine (IOM), is as follows: (3)

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

As you can see, there is a lot of variation in macronutrient ratios. These ranges are simply suggestions and can be fine-tuned for your personal goals, style of eating, and dietary preference. For instance, an individual whose dietary preferences require more carbohydrates may opt for a higher percentage of carbohydrates, a moderate percentage of protein, and a lower percentage of fat; while an individual who is looking to manage blood sugar may opt for a higher percentage of fat, a higher percentage of protein and a lower percentage of carbohydrates; while an endurance athlete may opt for a higher percentage of carbohydrates, moderate percentage of fat and lower percentage of protein; and an individual who is looking to lose weight and build muscle tissue may opt for a higher percentage of protein, moderate percentage of carbohydrates and lower percentage of fat.

The macros you choose to follow are based on your personal goals and can be adapted and altered over time as your needs and goals change.

3. Track your Macros

Once you have determined your calorie needs and your macro breakdown, you can begin tracking your macros. Tracking macros simply means you are monitoring the total number of grams of carbohydrates, protein, and fat you are consuming per day. In order to ensure accuracy with this method, foods must be weighed, measured, and logged to ensure that you are reaching your carbohydrate, protein, and fat goals. The easiest and most convenient way to track macros is by using an app such as MyFitnessPal, MyMacros+ or Lose It!. These digital apps are designed to calculate the macros in the food you consume and are a very user-friendly way to track macros.

When tracking macros is it not necessary that you hit the exact target of grams of carbohydrates, protein, and fat. You can still meet your goals even if you are over or under by a few grams of each macro each day, however, the more accurate the better.

Benefits of Counting Macros

For anyone who has never tracked macros, it does have some potential benefits.

Understand the Value of Portion Size

Learning how many calories each macronutrient provides can be helpful in understanding how our individual food choices impact our total calorie intake. This can help to open your eyes to what an appropriate portion size is and how an extra piece of this or a handful of that can add up quickly over time if you are not being mindful of how much you are consuming.

Understand the Impact of Macronutrients

Monitoring your macronutrient intake can also help you recognize how the consumption of each macronutrient can impact how you feel, your energy levels, your mental state, as well as physical changes. For example, eating a diet too low in protein may leave you feeling extra hungry or lethargic, while eating a diet too low in fat may leave you lacking energy and feeling cranky, and eating a diet too low in carbohydrates may cause athletic performance to suffer. Counting macros and comparing how you feel to what you ate can help you understand how each macronutrient directly impacts your body.

Eat a More Balanced Diet

Counting your macros is a very strategic way to ensure that you are eating a balanced diet. Unlike calorie counting and other restrictive diets, counting macros forces you to monitor your intake of carbs, protein, and fat to help ensure that you are eating adequate macronutrients to reach your personal goals. Not only can eating a balanced diet help with performance and body composition goals but eating a balanced diet is imperative for general health, including everything from energy to digestion.

Understand Dieting Flexibility

Counting macros can be a good reminder that there is no one-size-fits-all solution when it comes to nutrition. Given there is so much flexibility in counting macros, you can easily manipulate them to work for your personal eating style. Whether it’s a treat, an indulgent meal or a special occasion, counting macros can help teach you how to make indulgences a part of a healthy diet, as opposed to trying to avoid them altogether.

Holds You Accountable

When it comes to eating well, accountability is key. Whether someone is checking in with you to review your food log and your macros, or you are just doing your own thing, tracking your food can help to hold you accountable to your choices and your goals. The simple act of tracking your food, be it macros or another format, can help to bring an element of mindfulness and awareness, as well as help to identify any patterns or triggers you might have.

Drawbacks of Counting Macros

Although there are some benefits to counting macros, there are some potential drawbacks as well.

Does not Ensure Food Quality

Unfortunately, tracking macros does not require you to focus on food quality. Although any healthy diet should focus on food quality (i.e. whole foods), it is possible to count and track macros without focusing on whole foods. You can easily make a day of chicken, veggies, and rice fit your macro the same way you can make burgers, fries, and soda, which is certainly not an ideal way of eating. Yes, calories are important, and yes, macronutrients are important, but the quality of the food that you eat will always outweigh the quantity of the food that you eat.

Takes a Lot of Time and Effort

There is no way around it, counting macros takes extra time and effort. In order to ensure accuracy, you need to weigh and/or measure all of the food that you consume to ensure that what you are tracking is truly what you are consuming. This additional step can be off-putting for many, as grocery shopping and cooking are often time-consuming enough.

Can Make Mealtime Stressful

The additional steps of weighing, measuring, and tracking everything that you eat can make mealtime stressful, and this is especially true is you are cooking from scratch. If you are eating a lot of packaged and processed food, although not ideal, it is a lot easier to scan their barcodes, whereas cooking homemade meals, although ideal, means a lot more counting and math to ensure the macros are accurate.

Not Sustainable for the Long-Term

Although it may be beneficial in the short term, counting macros is likely not a long-term solution. Using macros as an educational tool may be helpful but it is highly unlikely that someone would continue to count macros for the rest of their life or even multiple years.

Can Promote Disordered Eating

Most notably, the diligence required for counting macros has the potential to become an obsession and potentially promote disordered eating. The constant weighing, measuring, tracking, and focus on calories can become very unhealthy and lead to destructive habits around food, and this is not to be taken lightly.

Should You Count Macros?

Let me be clear – counting macros is not for everyone, in fact, it is probably only for a select few. For individuals who are very numbers-driven and detailed oriented, feel confident in their “relationship” with food, and are athletes with specific performance goals and timelines, macros can be a useful short-term tool. However, for those who are new to nutrition, are looking for a long-term strategy, looking to develop an overall healthy lifestyle, have a history of disordered eating, or simply don’t like the ideas of counting, weighing, and tracking everything they eat, macros are likely not a good choice.

The Bottom Line

Counting macros is a method of tracking food that can be used as a tool to help you learn more about nutrition and how the consumption of different macronutrients impacts the body. Although counting macros may be a beneficial short-term tool for some, it is likely not a good fit for everyone nor is it a long-term strategy. If you want to track your food, it is important to keep in mind that there are many different ways to track your food and it is vitally important that you chose the method that works best for you.

Peanut Butter Oatmeal Cookies

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Made with rolled oats, natural peanut butter, and brown sugar, these oatmeal peanut butter cookies are a delicious and nutritious treat that is quick and easy to make. Peanut butter lovers are sure to love these cookies and, if you are feeling a little extra, you can add some chocolate chips too.

Peanut Butter Oatmeal Cookies Recipe

 

I love a good oatmeal cookie. Whether it’s oatmeal chocolate chip, oatmeal raisin or oatmeal peanut butter, a little bit of oatmeal always seems to add a bit of texture and crunch to a classic cookie. Not to mention, using oatmeal in the dough helps to add extra fibre to any cookie recipe and, although not necessary, is always a nice added bonus if you’re looking to add more fibre to your diet.

For these oatmeal peanut butter cookies, I opted to use rolled oats, however, quick-cooking oats would work just as well if that’s all you have on hand. I wouldn’t recommend using instant oats, as they are pre-cooked and may alter the batter and cookie texture, however, old-fashioned rolled oats, rolled oats, and quick-cooking rolled oats would all work very well in this oatmeal cookie recipe.

More Healthy Cookie Recipes:

 

14 Foods to Help Constipation

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Struggle with constipation? You are certainly not alone. Although it is not the most glamorous of topics, it is far more common than you may think, as it is reported to affect 15% to 25% of the general population. (1) The frequency, type, and severity can vary from person to person, however, most experts agree that three or fewer bowel movements per week could indicate a problem. Fortunately, there are many lifestyle factors, including diet, that can help to limit constipation or alleviate it once it occurs. Here is a list of foods that can help to ease constipation.

Foods to help Constipation

 

What is constipation?

Constipation is generally described as having infrequent bowel movements or bowel movements that are difficult to pass. This can include having fewer than three bowel movements a week, straining to pass a bowel movement, feeling blocked, having hard or lumpy stools, or a sensation of incomplete evacuation. Although digestion will vary from one person to the next, most experts agree that bowel movements should be soft, pass easily through your body, and occur every one to two days.

Can foods help with constipation?

Two of the key factors in regular bowel movements are fiber and fluids. Fiber helps to regulate water content in our stool, softening stools so that they pass through the digestive tract more easily. Generally speaking, constipation occurs when food moves too slowly in the intestines, resulting in too much water absorption, which can result in hard, lumpy, or dry stool that is difficult to pass. Therefore, constipation can be aided or alleviated by consuming high-fiber foods and adequate water intake .

Foods to Help Constipation

Fortunately, diet can play a big role in preventing and alleviating constipation. Here is a list of 14 foods to help ease constipation naturally.

1. Water

Dehydration is one of the most common symptoms of constipation. Given water helps to hydrate the body, the colon, and our stool, dehydration can lead to hard, lumpy stools and cause constipation. Although the exact amount of water required will vary from one person to the next, as a general rule, aiming to drink 2 to 2.5 liters of water every day is a great place to start.

2. Prunes (and figs)

Prunes are widely known as a natural remedy for constipation. Prunes, or dried plums, are rich in insoluble fiber, specifically cellulose, which increases the amount of water in the stool and helps to add bulk. Prunes also contain sorbitol, a natural sugar alcohol that has been shown to have a laxative effect. (2)(3) A one-ounce serving of prunes, about 3 prunes, provides 2 grams of fiber, which is roughly 8% of the recommended daily intake. (4) Although prune juice is also a popular remedy, it does not contain as much fiber as fresh plums or dried prunes, so try to limit the juice and opt for the whole fruit instead.

Prunes are easily consumed on their own as a simple snack, baked into sweet dishes or cooked into savory dishes like stews.

3. Apples

Not only do apples contain fiber, but they contain a specific type of fiber called pectin that is turned into short-chain fatty acids in your gut, which can help to pull water into the colon, soften the stool and increase transit time. (5) One medium-sized apple (182 grams) with the skin on contains 4.4 grams of fiber, which is 17% of the recommended daily intake. (6)

Apples are the original grab-and-go snack but also work incredibly well in homemade apple muffins and baked goods.

4. Pears

Pears are another high-fiber fruit that can help ease constipation. One medium-sized pear (178 grams) with the skin on contains 5.5 grams of fiber, which is 25% of the recommended daily intake. (7) Much like apples, pears contain soluble fiber, sorbitol, fructose, and high contents of water. For the most health benefits, it is best to eat pears with the skin intact as it contains beneficial nutrients.

Pears make a great snack on their own, can be topped onto salads for a fresh bite, baked into bread or cooked into your morning oatmeal.

5. Yogurt & Kefir

Yogurt and kefir are fermented dairy products, which contain beneficial bacteria, known as probiotics, that have been shown to be beneficial for gut health and digestion. The live bacteria in yogurt, specifically Lactobacillus acidophilus and Bifidobacterium lactis, have been shown to be beneficial in alleviating constipation. (8) However, not all yogurt contains beneficial live bacteria, therefore, it is imperative that you read the ingredients to ensure that you are consuming unflavored yogurt containing probiotic bacteria for optimal health benefits.

Yogurt can be consumed on its own, used as a condiment or baked directly into pancakes and muffins.

6. Raspberries (and other berries)

Berries, especially raspberries, are a great food to help constipation. A 1-cup serving (123 grams) of raspberries contains 8.0 grams of fiber, which is 32% of the recommended daily intake. (9) Raspberries contain a tiny seed in every bite, which helps to increase their overall fiber content, and they are also one of the most hydrating foods with 105 grams of water in a 1-cup serving.

Berries can be consumed fresh or frozen, blended into smoothies, or topped onto oatmeal, yogurt, or salads.

7. Spinach (and other greens)

Spinach is a good source of fiber as well as magnesium, which is considered nature’s muscle relaxer and can help to relax the smooth muscle tissue in the colon to ease the passage of stool and alleviate constipation. (10) A 1-cup serving (180 grams) of cooked spinach contains 4.3 grams of fiber, which is 17% of the recommended daily intake. (11) In addition to spinach, broccoli, Brussels sprouts, kale, and Swiss chard are also good sources of insoluble fiber, which can help with constipation.

Spinach is one of the most versatile leafy greens as it can be eaten raw or cooked and wilts down to the point that it can go unnoticed in dishes. Spinach can be added to your morning eggs, cooked into soups and stews, pasta dishes, curries, or as a simple side dish.

8. Sweet Potatoes

Sweet potatoes are a good source of soluble fiber, in the form of pectin, but mostly contain insoluble fiber in the form of cellulose and lignin. One medium sweet potato (130 grams) contains 3.9 grams of fiber, which is 16% of the recommended daily intake. (12) The skin contains most of the fiber so be sure to leave it on for maximum benefit.

Sweet potatoes can be roasted, baked, steamed, boiled, or mashed, and work very well in bowls, soups, stews, or as a breakfast hash.

9. Beans & Lentils

Also known as pulses, beans, lentils, and chickpeas are one of the most inexpensive high-fiber foods and are great for helping constipation. A 1-cup serving (172 grams) of cooked black beans contains 15.0 grams of fiber, which is 60% of the recommended daily intake, while a 1-cup serving (198 grams) of cooked lentils contains 15.6 grams of fiber, which is 63% of the recommended daily intake. (13)(14) Beans and lentils contain a mix of both soluble and insoluble fiber so they can help add bulk to stool and ease passage at the same time.

Beans and lentils work well in soups and stews, as well as cold dishes such as make-ahead salads and creamy dips.

10. Broth

Beef broth, chicken broth, vegetable broth, or broth-based soups are other great food to help constipation. Not only is broth predominantly water, which can help to hydrate the colon but some broths, but bone broths contain additional minerals, including magnesium, and healthy fats which can help to relax and soothe the intestinal wall and ease the passage of bowel movements. (15) Not to mention, broth-based soups filled with vegetables can help to add a healthy dose of fiber at the same time.

Homemade bone broth is very simple to make and can be consumed on its own or used in soups, stews, or risotto.

11. Artichokes

Artichokes, especially Jerusalem artichokes, are rich in antioxidants and are particularly high in fiber known as inulin. One medium-cooked artichoke (120 grams) contains 10.3 grams of fiber, which is 41% of the recommended daily intake. (16)  Inulin, the fiber found in artichokes, is a form of prebiotic fiber that has been shown to stimulate the growth of beneficial bacteria in the gut and support digestion. Inulin has also been shown to increase stool frequency, improve consistency and decrease gut transit time. (17)

Artichokes can be roasted, steamed, or boiled and work well as a simple side dish, in dips, or as a topping to salads or pizza.

12. Oats (and other whole grains)

Whole grains such as oats and rye are good sources of dietary fiber. Oats contain a large amount of beta-glucan, a form of soluble fiber, which has been correlated to reduced cholesterol levels, reduced blood sugar and insulin response, and increased growth of good bacteria in the digestive tract. (18) A 1/2-cup serving of dry rolled oats (40 grams) contains 4.1 grams of fiber, which is 16.5% of the recommended daily intake. (19) In addition to being a good source of fiber, oats are low in calories and a good source of manganese, phosphorus, magnesium, copper, iron, zinc, and folate, as well as vitamins B1 and B5. (19)

Oats are an inexpensive and versatile ingredient making them a wonderful everyday food and pantry staple. Use them in your morning porridge, baked oatmeal, or your favorite muffins.

13. Citrus Fruit

Citrus fruits such as lemon, limes, oranges, and grapefruits are a good source of soluble fiber and water. For example, one medium orange (159 grams) contains 7.2 grams of fiber, which is 29% of the recommended daily intake. (20) According to Ayurvedic medicine, the acidic nature of some citrus fruits, namely lemons and limes, can also help to stimulate the digestive process by supporting the production of HCL in the stomach, which can help to stimulate the peristalsis motion required for a bowel movement to help ease constipation.

Citrus fruits, such as oranges and grapefruits, are best consumed whole on their own for optimal digestive benefit, while lemons and limes can be added to water or homemade sports drinks, included in dressings, or consumed whole if you can handle their sourness!

14. Herbal Teas (and Coffee)

Certain teas can help with constipation, either directly or indirectly. Given tea is primarily a source of water it can help to hydrate the colon, while specific herbs can have a laxative or muscle-relaxing effect to help aid constipation. Senna, cascara, and dandelion tea are commonly used in herbal medicine, as they appear to have a laxative effect and can, therefore, work to stimulate movement in the intestines. (21)(22) While ginger tea, peppermint tea, and licorice root tea also appear to aid digestion. Ginger is a “warming” herb that can help to improve overall digestion, while peppermint has the soothing soothing effect of menthol and can help to relax the muscles of the digestive tract, and licorice root is said to have strong anti-inflammatory properties and has been used in as a digestive aid in Chinese medicine for centuries.

Caffeine can also stimulate the muscles in your digestive system to contract, which can help to enable a bowel movement. Although you can use coffee to help constipation from time to time, it’s not recommended as a solution as it can have a dehydrating effect when used excessively. Instead, focus on drinking adequate water, consuming adequate fiber, and improving overall gut health for long-term digestive success.

The Bottom Line

High-fiber whole foods such as fruits, vegetables, legumes, and whole grains are a great way to help constipation once it occurs or prevent it from happening in the first place. In addition to fiber, drinking adequate water is vital for optimal digestion as it helps to hydrate the colon and your stool to help ensure that bowel movements are easy to pass.

If you have been dealing with chronic constipation and have seen no improvements from dietary changes it is best to consult a medical professional to ensure that you are not dealing with an underlying health condition that may be contributing to constipation.

Chocolate Peanut Butter Overnight Oats

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Think you can’t have chocolate for breakfast? Think again! A little bit of cocoa powder goes a long way in this chocolate peanut butter overnight oats recipe. With a rich and creamy texture, sweet and salty flavour, and a balance of protein, fibre and healthy fats, these overnight oats are a delicious and nutritious way to start the day.

Chocolate Overnight Oats with Peanut Butter

When life gets hectic and you’re trying to eat well, quick and easy recipes always seem to be the answer. Whether you’re in a rush to get out the door in the morning, trying to get the kids organized or simply want to hit snooze one extra time, taking some time to prepare breakfast ahead of time is a great way to give yourself an extra couple of minutes in the morning and overnight oats are a perfect solution.

Although designed as a make-ahead breakfast, these chocolate peanut butter overnight oats work equally well as snack or post-workout meal. By using milk, Greek yogurt and peanut butter in this recipe I was able to create overnight oats with 20 grams of protein and 7 grams of fiber, making it a very well-balanced meal. Not to mention, overnight oats store well in the fridge for days, so you can whip up several servings for easy grab-and-go meals and snacks for days to come.

More Healthy Overnight Oats Recipes:

 

Are Bagels Healthy?

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Bagels are often considered a “bad carb” because they are made with flour and are high in carbohydrates, however, it’s not as straightforward as you may think. In fact, there are many different types of bagels and toppings truly make all of the difference. So, let’s discuss bagels and answer the question – are bagels healthy? Here are the bagel nutrition facts you need to know.

Are bagels healthy?

 

What are Bagels?

Bagels are ring-shaped breads that date as far back as the 15th century. Although now seen as an American staple, bagels have roots in Polish and German culture. It is suggested that as Germans immigrated to Poland, they brought traditional bread-style pretzels with them, which eventually morphed into round rolls with a hole in the middle, which came to be known as obwarzanek in Poland. Although bagels arrived in North America in the 19th century, it was not until the 1970s that bagels began to emerge from their mainly Jewish niche market as the era of “ethnic food” became trendy. (1)(2)

Today, bagels are easily found in most major grocery stores and have evolved to include different varieties such as New York-style bagels, Montreal-style bagels, plain bagels, sesame seed bagels, everything bagels, cinnamon raisin bagels, and many more.

How are Bagels Made?

Bagels are made from a combination of flour, salt, water, yeast, and barley malt. Once the ingredients are mixed, the dough is then shaped into rings and cooked in boiling water for a couple of minutes, before being baked in the oven to create a crispy crust and caramel color. Although all bagels are made with the same basic ingredients, additional ingredients and process adaptations are sometimes made for changes in flavor and texture. For instance, Montreal-style bagels include eggs in the dough, are boiled in honey-sweetened water, and finished in a wood-burning oven, which allows for a denser texture and sweeter taste.

Bagels: Nutrition, Calories, Carbs, Protein & Fat

The nutritional value of a bagel can vary widely based on the ingredients, cooking method, type of bagel, and brand. Generally speaking, bagels are a rich source of carbohydrates, with a limited protein and fat.

One medium-sized bagel (4″ diameter, 89 grams) provides the following:

  • Calories: 229
  • Protein: 9 grams
  • Fat: 1 gram
  • Carbohydrates: 45 grams
  • Fiber: 2 grams
  • Sugar: 5 grams

Bagels vs. Bread

Think bread is a better choice than a bagel? Here is a nutritional comparison of 100 grams of bagel and 100 grams of bread.

NUTRITION PER 100 GBAGEL BREAD
Calories257 calories266 calories
Protein10.0 grams7.6 grams
Fat1.6 grams3.3 grams
Carbohydrate50.9 grams50.6 grams
Fiber 2.2 grams2.4 grams
Sugar 5.1 grams4.3 grams

All nutrition data based on plain, enriched bagel and plain, enriched bread.

As you can see, gram-per-gram, bagels, and bread have very similar nutritional values, however, the difference often lies in their serving size. A typical medium-sized bagel range between 85 to 105 grams, while 2 slices of bread range between 50 to 75 grams, therefore, per serving bagels contain more calories, carbohydrates, and sugar when compared to a serving of bread.

Does this mean that bagels are a poor choice? Absolutely not. It simply means that they are different foods with different shapes and different sizes and, therefore, provide different nutritional values.

Are Bagels Healthy for Weight Loss?

It depends. It is important to understand that weight loss is about an individual’s overall food intake and lifestyle, not an individual food. Evidence shows that as long as total calories are controlled for, both high-carb and high-fat foods can be consumed and support a goal of weight loss. If you have a goal of weight loss, it is important to be mindful of your total calorie expenditure and your total calorie intake. If you want to consume a bagel, simply ensure that it fits into that equation.

So, Are Bagels Healthy?

Generally speaking, bagels are made of whole foods and can be included in a healthy diet. Although their nutritional values vary widely based on the exact variety, bagels are a good source of energy and carbohydrates, with a small to moderate amount of protein. The exact nutritional value of a bagel is dependent upon the ingredients it contains and the toppings used.

How to Pick Healthy Bagels

Can’t decide what type of bagel to choose? Here are some tips to help ensure you are choosing a healthier option.

1. Read the Ingredients

The ingredients are the only way to determine if a bagel is a healthy choice or not. Although traditional bagel recipes are made with flour, salt, water, yeast, and barley malt, many brand-name bagels contain additional ingredients such as vegetable oils, food additives, and preservatives. Certain varieties may also contain herbs, spices, and seeds, which are all fine. When shopping for bagels, simply do your best to choose options that are solely or mostly made of whole foods; flour, yeast, salt, barley malt, and/or egg.

2. Focus on Fiber

Most bagels are made with refined wheat flour or enriched wheat flour, which tend to be lower in fiber. Although these types of flour are not inherently unhealthy, because the bran and germ have been removed, they tend to contain less fiber than whole-grain versions. If possible, but not necessary, look for bagel options made with whole-grain flour to help increase the fiber content or opt for varieties that offer 5 or more grams of fiber per serving.

3. Limit Sugar

Given bagels tend to be made with refined flour they tend to contain more refined carbohydrates per serving and, therefore, more sugar. Since these sugars are naturally present in the flour it is difficult to control their intake, however, ensuring that there is limited added sugar in the bagels is a simple way to control your total sugar intake. Be sure to read the ingredients and opt for varieties that contain little or no added sugar.

4. Pay Attention to Portion Size

When reading the nutrition label be sure to check the portion size. Although one would assume that the portion size for a bagel is one bagel, manufacturers sometimes list portion sizes as 1/2 a bagel or in grams, which can make comparing brands and labels rather confusing.

5. Be Mindful of Toppings

Generally speaking, bagel toppings are mostly whole-food-based, including cream cheese, avocado, butter, and jam and, therefore, nothing to worry about. However, if you happen to have a goal of weight loss it is important to consider that these toppings are rich sources of calories due to their high values of dietary fat and/or sugars, so it is important to be mindful of the serving size of your toppings and spreads.

The Bottom Line

Bagels are made of flour, yeast, water, salt, barley malt, and/or egg, however, depending on the brand they may also contain added sugars, additives, and preservatives. When shopping for bagels, be sure to read the ingredients and opt for varieties that contain whole-food ingredients, a moderate amount of fiber, and limited added sugar. Depending on your personal health goals, be mindful of the portion size and toppings you use.

Chickpea Peanut Curry

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Made with chickpeas, sweet potatoes, peanut butter, and curry powder, and ready in less than 30 minutes, this chickpea peanut curry is a great vegetarian dish for busy weeknights. Not to mention, it keeps incredibly well in the fridge and freezer so you can store leftovers for days and weeks to come.

Vegetarian Chickpea Peanut Curry

Why You’ll Love This Chickpea Peanut Curry

If you haven’t noticed, I love a good curry. Be it Thai-inspired or Indian-inspired, curries are one of my go-to weeknight meals and I’ve shared so many on the blog I’m actually starting to lose count! I just love the simplicity of curry and how easily you can create intense flavor with minimal ingredients, time, and effort, and this chickpea peanut curry is just another wonderful example of exactly that.

Although I love experimenting in the kitchen, this particular recipe was created out of necessity. While trying to make dinner (at the end of the week and with very little food left in the fridge), I decided to scour the pantry to see what I could pull together to make a meal. With a jar of peanut butter, a can of chickpeas and a can of diced tomatoes, I decided to let my creativity flow and voilà – chickpea peanut curry! Using peanuts or peanut butter in a curry is certainly nothing new, as it can widely be seen in Thai and Indian cultures, this just happens to be my personal take on the idea. I think the combination of sweet flavors from the sweet potatoes and tomatoes pairs really with the salty flavors from the peanut butter and the chickpeas help to add a little boost of vegetarian protein to this plant-based meal.

Whether you choose to serve it on its own or with a side of rice, this chickpea peanut curry is the perfect meal for busy weeknights. Not to mention, this recipe freezes incredibly well,  so you can make a double batch or store leftovers in the freezer for weeks and months to come.

More Vegetarian Curry 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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