Stephanie Kay Nutrition

Real Food for Real Life

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.

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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:

 

Savory Breakfast Muffins

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If you are looking for a healthy grab-and-go breakfast, these savory muffins are a great way to do it. Filled with spinach, bacon, and cheddar cheese, these savory breakfast muffins are light, fluffy, and full of flavor. Enjoy them on their own or pair them with a boiled egg and some fruit for a quick, filling, and well-balanced, on-the-go breakfast!

Savoury Breakfast Muffins

Are Savory Muffins Healthy?

Yes! While muffins have a reputation for being high in calories, fat, and sugar (in the case of sweet muffins), they are a recipe and can, therefore, be adapted to suit your diet and nutrition plan. In fact, these savory breakfast muffins are refined sugar-free, and packed full of protein, healthy fats, and carbohydrates to make a healthy breakfast to start your day.

What You’ll Need

These savory muffins are filled with everything you love about a savory breakfast but done in a handheld and more well-balanced way. Here are the ingredients you’ll need:

  • Bacon: Nothing says savory like bacon! I recommended using traditional pork bacon however, you could use turkey bacon if you prefer. Each muffin contains a 1/2 slice of bacon, which is definitely nothing to worry about.
  • Cheese: I used cheddar cheese in the recipe, as I think it pairs best with the bacon, but you could use any grated cheese if you like, Swiss cheese or gouda cheese would also work well.
  • Spinach: To add a punch of leafy greens and fiber. If using frozen spinach, be sure to remove as much liquid as possible before adding it to the muffin batter.
  • Chives: For a little onion-y bite. Feel free to add additional fresh herbs if you like, basil, parsley, or fresh thyme would all work well.
  • Milk and Yogurt: To add an extra boost of protein and make the muffins extra fluffy. This recipe calls for plain yogurt (whole milk, 2% or 0%), however, you could use Greek yogurt if you prefer, you may simply need to add an extra splash of milk if your batter is too thick.
  • Egg: To bind the batter and provide a bit more protein.
  • All-Purpose Flour: I used plain white flour, as I think it provides the most neutral taste, which allows the bacon, cheddar, and chives to shine, however, you could use whole wheat flour if you like. To make them gluten-free, use a 1-to-1 gluten-free flour.
  • Olive Oil: To ensure the muffins are ultra-moist and add some flavor and healthy fats at the same time.

Along with the above, you’ll also need some baking essentials, including baking powder, baking soda, salt, and black pepper, to ensure the muffins are perfectly seasoned, light, and fluffy.

Other Add-Ins for Savory Muffins

Although I opted to include bacon, spinach, and cheddar cheese, however, there are plenty of different savory meats and vegetable ingredients you could add to your muffins. Here are some ideas:

  • Ham, cooked
  • Sausage, cooked
  • Garlic, grated
  • Kale, sauteed
  • Tomatoes, dice
  • Zucchini, grated
  • Carrots, grated
  • Olives, diced

Regardless of what flavor combination you choose, these savory muffins make a great handheld breakfast and work equally well for a simple lunch or snack.

How to Make Savory Muffins

Making savory muffins is as easy as making sweet muffins, you just use savory ingredients! Here’s to make them:

Prep the add-ins. Be sure to cook the bacon, or any other meat you’re using, and chop and/or sautée all of the veggies.

Mix the wet and dry ingredients. Combine all of the dry ingredients in a medium mixing bowl, and all of the wet ingredients in a separate large mixing bowl.

Mix the batter. Add the dry ingredients to the wet ingredients and mix them together, be careful to not over-work the batter.

Add the add-ins. Once the batter is ready, gently fold in the cooked bacon, spinach, cheese, and chives until evenly distributed and well combined.

Bake the muffins. When the batter is ready, divide it evenly across a muffin tin and bake until fluffy and golden brown on top.

Serve and enjoy! Once baked, allow the muffins to cool slightly in the muffin tin and then transfer them to a wire rack to cool completely. The muffins can be served immediately or stored in the pantry, fridge, or freezer.

Savoury Muffin Recipe

Storage and Reheating

To Store: The muffins can be stored in an airtight container or plastic bag in the refrigerator for up to 7 days. The muffins can be eaten cold or reheated.

To Freeze: The muffins can be stored in an airtight container or plastic bag in the freezer for up to 3 months. Allow them to thaw before eating or reheating.

To Reheat: To eat warm, thawed muffins can be reheated in an oven at 300°F for 7 to 10 minutes or in the microwave for 30 seconds to 1 minute.

What to Serve with Savory Muffins

You can enjoy a savory muffin on its own, but if you’d like to include a muffin as part of a larger meal, I recommend serving it with a source of fiber and a bit more protein. Here are some examples of what you can eat with a savory muffin:

  • Boiled Eggs + Apple
  • Cottage Cheese + Grapes
  • Yogurt + Berries

If you’ve yet to try a savory muffin I highly recommend that you do! Not only is it a fun way to mix up your everyday sweet muffin baking, but savory muffins are super versatile and can easily be enjoyed for own as a balanced breakfast, lunch, or lunch. Not to mention, they are family-friendly baked goods that even the kids will enjoy.

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Baked Pesto Salmon

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This pesto salmon recipe is a great way to take a humble fillet of salmon to new heights with minimal ingredients. Whether you want to use store-bought pesto or make your own pesto from scratch, this pesto baked salmon is a flavour-filled meal that the whole family can agree on.

Pesto Salmon

Baked Pesto Salmon with Tomatoes

In my opinion, this salmon recipe is equal parts impressive and easy. With its bright and vibrant colours, it looks like you’ve spent hours in the kitchen but, thanks to a friendly real food shortcut, you can pull it together with a handful of ingredients and have it on the table in 30 minutes or less.

Different Ways to Make Pesto Salmon

Although this recipe calls for the salmon to be cooked in a baking dish in the oven, there are actually many different ways you could cook this pesto salmon.

In Foil: Cooking salmon in foil is as easy as the name implies. Simply place a salmon fillet on a piece of aluminium foil, top with pesto, and fold or wrap the sides of the aluminium foil up to create a parcel to enclose the salmon. The parcel can then be placed on a baking sheet or placed directly in the oven to cook for 20 minutes until the salmon is tender and flaky.

In a Pan: Cooking salmon in a pan is one of the simplest cooking methods. Simply add your salmon fillet to a skillet on medium-high heat, skin-side down, and cook for 4 minutes, then flip and cook for an additional 2-3 minutes until salmon is golden and crisp. Once cooked, top the fillet directly with pesto, or gently heat the pesto in the pan before pouring it over your cooked salmon fillet.

On the Grill: Add salmon to the grill, skin side up, cover and grill for 6-8 minutes or until the salmon lightens in colour and you can take the fillet off of the grill without sticking. Once the salmon is cooked, remove it from the grill and top it with pesto.

Under the Broiler: For a quick, easy and crispy salmon fillet, the broiler is a great way to go! Simply add your salmon to an oven-proof skillet and place it under the broiler, skin side down, for 4-6 minutes until the top is golden and the centre is flaky. If you are using this method, it is best to add your pesto once the salmon is cooked to ensure that it does not burn.

Regardless of what cooking method you choose, the key to this salmon recipe is a good pesto. If you’re up to it, you can certainly make your own homemade basil pesto from scratch, however, if you’re like me and want to cut down on prep time, the store-bought stuff works just as well. To find the best quality pesto, be sure to read the ingredients and look for an option made with olive oil.

Whether you choose to make your own pesto or buy pre-made pesto, this pesto salmon is sure to be a winner. Serve it up with a side of potatoes and vegetables for a high-protein, high-fibre and well-balanced meal.

More Healthy Salmon Recipes:

 

Broccoli Potato Soup

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Made with broccoli, potatoes, and parmesan cheese, this broccoli potato soup recipe is easy to make and a crowd-pleasing dish that the whole family is sure to love. Serve it up with a slice of crusty bread for a heartwarming winter meal!

Broccoli Potato Cheese Soup

Is broccoli potato soup healthy?

Of course! This cheesy broccoli potato soup is made completely of whole foods and is a well-balanced meal with carbohydrates, protein and fat. This particular recipe has a creamy texture, thanks to the potatoes, but if you wanted to make it a little extra rich and creamy a splash of heavy cream would take it to the next level and add some more healthy fats at the same time.

Can you freeze broccoli potato soup?

Yes! Not only does this soup store well in the fridge for several days but it stores well in the freezer for several months. So, go ahead and make a double batch and you’ll have healthy meals for months to come.

Tips for the Best Broccoli Potato Soup

  • Use Broth: Be sure to use chicken broth or vegetable broth in this recipe for an extra boost of flavour and nutrients. (1) Although you can use water, it won’t provide the same depth of flavour or texture.
  • Add Herbs: Using fresh or dried herbs, such as thyme, bay leaf or mustard, helps to elevate the flavour of the soup without adding any calories. Broccoli and potatoes are nutrient-dense whole foods but, without a little help from herbs and spices, they can be bland or boring on their own.
  • Use Fresh Cheese: Although you can use pre-grated parmesan cheese in this recipe, I highly recommend buying a piece of parmesan cheese on grating it yourself. Not only will it provide a cheesier flavour, but you can use the parmesan rind and add it to the broth for an extra boost of flavour. (Just be sure to remove it before puréeing the soup!)
  • Season Generously: Adding a generous pinch of high-quality salt and pepper during the cooking process and at the end will help to enhance the natural flavours of the vegetables.

Although this recipe calls for fresh broccoli you could certainly use frozen. Simply add the frozen broccoli to the soup and cook until it can be pierced with a fork, and then purée or blend to your liking.

Broccoli Potato Soup

Broccoli Potato Cheese Soup

This broccoli potato soup is rich, creamy and utterly delicious! With its bright green colour, velvety texture and salty and savoury flavour, it’s so good the family won’t even notice it’s for them.

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Spinach Mushroom Quiche

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Made with fresh spinach, mushrooms, Gruyère cheese and milk, this healthy spinach mushroom quiche is perfect for everything from a weekend brunch to a weekday lunch. Not only is it a crowd-pleasing dish but it can easily be made ahead of time as it stores well in the fridge and freezer, allowing you to spend less time in the kitchen and more time with your family and friends.

Spinach Mushroom Quiche Recipe

Although quiche is often overlooked and underrated, it is one of my favourite dishes. I just love how it transforms everyday kitchen staples into an eye-catching feast. Made with eggs, milk, cream, flour, butter, and the fillings of your choice, quiche is also an incredibly versatile dish that works equally well for breakfast, lunch, or dinner. You can serve it on its own or pair it with some bread and salad for a more filling meal.

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A classic quiche recipe will call for a homemade crust, which is a little more time-consuming; however, there are plenty of shortcuts that you can take to cut down on time. Not only can you purchase pre-made pie crusts in any major grocery store, but you can easily omit the crust completely and make a crustless quiche instead.

Crustless Spinach Mushroom Quiche Option

Want to make this spinach mushroom quiche crustless? Not a problem! Simply omit the crust and grease the 9-inch pie dish with a little butter before adding the filling and bake in the oven at 350°F for 30 minutes or until the centre is set.

Spinach and Mushroom Quiche

Filled with mushrooms, spinach and savoury Gruyère cheese, this spinach and mushroom quiche is a great for a weekend brunch, holiday celebration or a healthy meal prep idea for hearty and healthy weekday meals.

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14 Healthy Non-Perishable Foods

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Although eating fresh, local, and seasonal foods will always be the most ideal option, it’s not always realistic. Be it climate, accessibility, or budget, there are many reasons why keeping a well-stocked pantry of non-perishable foods is a good idea. Fortunately, there are plenty of healthy options to choose from that can help to make eating well a whole lot easier, you just need to know what to look for. Here is a list of healthy non-perishable food items that you can add to your pantry today.

Healthy Non-Perishable Foods

 

What are non-perishable foods?

Non-perishable foods are packaged, shelf-stable foods that can be stored at room temperature for extended periods of time without spoiling. Non-perishable food items typically have an expiration date of months, if not years, and commonly include foods that are canned, dried, or dehydrated.

Having a supply of non-perishable foods at home is not only a good idea for emergency situations but keeping these foods on hand will ensure that you always have something to cook, whether you made it to the grocery store or not. Although some non-perishable foods are packed with preservatives, additives, and other unhealthy ingredients, there are many healthy non-perishable foods available that can help save you time and money.

List of Non-Perishable Food Items

Here is a list of 14 of the healthiest non-perishable foods that can easily be stored in the pantry for months or years to come.

1. Dried Beans, Lentils & Chickpeas

Both beans and lentils are inexpensive to buy and simple to prepare. Canned beans and lentils have a shelf-life of 2 to 5 years, while dried beans and lentils can easily be stored for 10 years or more. (1) Both beans and lentils are good sources of fiber and vegetarian protein and are versatile ingredients that can be made into soups, stews, salads, burgers, and dips.

2. Canned Tuna, Salmon & Sardines

They may not be the sexiest foods, but canned tuna and other seafood products are great sources of protein and are incredibly nutrient-dense. In fact, a 100-gram serving of sardines contains 24 grams of protein, 68% of your daily value of vitamin D and 149% of your daily value of vitamin B12. (2) Canned seafood can be eaten on its own, made into sandwiches, or added to a salad, casserole or pasta dish for a boost of protein. To ensure you are getting the healthiest canned seafood, be sure to avoid options packed in vegetable oil and choose brands packed in water or olive oil.

3. Nuts, Seeds & Butters

Although raw nuts and seeds have a shorter shelf life than some other non-perishable food items, commercial nut butters and seed butters can easily last for up 9 months when stored in the pantry, while natural nut butter can last up to 3 months. (3) From peanut butter to almond butter to tahini, nut and seed butters are good sources of healthy fats and moderate sources of protein that can be used as a condiment, in dressings, in sauces, or as a simple snack. Be sure to look for brands that contain no added sugars or preservatives; although they may not last as long, they are much better for you.

4. Dried Fruits

Because fresh fruit goes bad so quickly, stocking up on dried fruit, such as raisins, dates, and apricots, is a great way to keep fruit on hand without worrying about spoilage. Although dried fruit is a more concentrated source of natural sugar than fresh fruit, they remain good sources of fiber and nutrients, and a little bit goes a long way. Dried fruit can be consumed as a snack, on its own, or in trail mix, and can also be rehydrated and added to baked goods or savory dishes such as stews. Generally speaking, when stored properly in an airtight container, dried fruit can be kept in the pantry for up to 1 year. (4)

5. Dried Vegetables

In addition to dried fruit, dried vegetables are another healthy non-perishable food item that can be stored in the pantry for multiple months or years. (5) “Dried” vegetables are typically dehydrated vegetables that can be reconstituted with the addition of water, broth, or liquid. Although there are many different types of dried vegetables, some of the more popular included dried tomatoes, dried mushrooms, and dried peppers, which can be added to dips, pasta dishes, soups, and stews or used in savory bread and baked goods.

6. Rice, Oats & Other Whole Grains

Whole grains, such as rice, oats, quinoa, and barley, have a much longer shelf-life than other carbohydrate sources, making them a great addition to a healthy non-perishable pantry. Not only are whole grains good sources of fiber but they are incredibly versatile and can be used in both sweet and savory dishes. If stored properly in airtight containers, whole grains will keep for up to 6 months on a cool, dry pantry shelf or up to a year in the freezer, while flours and meals will keep for 1 to 3 months on a cool, dry pantry shelf or 2 to 6 months in the freezer. (6)

7. Canned Tomatoes & Tomato Sauce

Canned tomatoes, tomato pastes, tomato sauces, and pasta sauces are all great additions to a healthy non-perishable food list. Not only are tomatoes a staple ingredient in any good pasta dish, but they made a great base for a soup or stew as well. In addition to canned tomatoes, canned vegetables such as beans, corn, peas, and carrots are versatile ingredients for quick and easy meals and can easily last for 2-5 years when stored at room temperature. (7)

8. Pasta & Noodles

Although they often get a bad rap, pasta and noodles can most certainly be included in a healthy diet and added to the list of healthy non-perishable food items. Be it traditional wheat noodles, rice noodles, or buckwheat noodles, noodles are an inexpensive and versatile ingredient that has been used across cultures for thousands of years. Not only can these items be stored at room temperature for up to 2 years but they can be served hot or cold in dishes for breakfast, lunch, or dinner. (8) When buying pasta, be sure to read the ingredients and opt for versions made with flour, water, and/or egg, and that’s it.

9. Dried Meat & Fish

Meat preservation is an age-old practice used for centuries to help meat from spoiling. Drying meat and seafood helps to remove moisture and inhibit the growth of microorganisms, slow enzymatic activity, and prevent the oxidation of fatty acids that promote rancidity. (9) When naturally preserved through curing, dried meats and seafood are able to retain their vitamins and minerals without the addition of additives and preservatives. Both dried meat and fish can be consumed on their own or rehydrated and cooked into various dishes.

10. Pickled & Fermented Vegetables

In addition to canned and dehydrated vegetables, pickled and fermented vegetables are also healthy non-perishable food items. Much like curing meat, pickling and fermenting foods is a traditional method of preservation that was used across cultures before the advent of refrigeration. Traditionally fermented foods, such as sauerkraut, kimchi, and fermented vegetables, are a natural source of beneficial probiotic bacteria and, when canned or bottled, can easily be stored in the pantry at room temperature for 3-5 years. (10)

11. Olive Oil

Let’s get real, a well-stocked pantry without a good cooking oil is of little use. Fortunately, olive oil can be used for just about any cooking method making it a true kitchen essential. Although all cooking oils (olive oil included) do expire, if stored properly they can keep unopened for up to 18 to 24 months. To ensure you maximize the shelf-life and nutritional value of your olive oil, opt for brands in dark, glass bottles and store them in a cool, dark area of your pantry.

12. Honey & Maple Syrup

You might be wondering why honey and maple syrup make the list of healthy non-perishable foods but these natural sweeteners are both sources of trace minerals and contain health-promoting properties. Unlike refined sugar, maple syrup contains many trace minerals including manganese, zinc, and iron, while honey is well known for its natural anti-bacterial and anti-microbial benefits thanks to its antioxidant properties. (11)(12)(13) Unopened, raw honey will keep indefinitely, while 100% pure maple syrup will keep for 1 year unopened in the pantry, 1 year opened in the refrigerator, and indefinitely in the freezer. (14)

13. Dried Herbs, Spices & Salt

The downside of many non-perishable food items is that they lack flavor, so keeping a pantry well stocked with dried herbs and spices is a great way to ensure that you can easily add a quick boost of flavor. Although herbs and spices do lose their flavor over time and don’t last forever, whole spices will stay fresh for about 4 years, ground spices for about 2 to 3 years, and dried herbs for 1 to 3 years. (15)  Real salt without additives, such as rock salt or sea salt, is an essential source of nutrition to any whole foods diet, providing essential minerals and electrolytes, and will never go bad. (16)

14. Dark Chocolate

Ok, I couldn’t write this list without including everyone’s favorite food; chocolate. While milk chocolate does have a shorter shelf life due to the addition of milk, about half the time, unopened and stored properly, dark chocolate can last up to 2 years. (17) Although less of a ‘health food’ and more of a treat, dark chocolate, 80% or more, does contain minerals and antioxidant properties, making it a great addition to any non-perishable foods list.

The Bottom Line

While fresh foods can go bad quite quickly, there are many healthy non-perishable food items available today. From whole grains to dried beans to canned fish, these non-perishable foods can be used daily to create delicious and healthy meals, while saving time and money. So, whether you are stocking your own pantry or donating to a local organization, these items are a great addition to any grocery list.

Beef and Mushroom Stew

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Made with mushrooms, beef, parsnips, bacon, and a splash of red wine, this beef and mushroom stew is a hearty one-pot meal with a gourmet twist. Whether it’s a family gathering, a weekend celebration, or a chilly weeknight, this stew is a crowd-pleasing, fragrant and flavourful dish that is perfect for any occasion.

Beef and Mushroom Stew

Beef Mushroom Stew Recipe

Stew is the perfect way to cook tough cuts of meat that you wouldn’t use in other preparation methods. Not only does the low and slow cooking method allow for tender, fall-apart pieces of beef, but it’s an incredibly budget-friendly cooking method that can turn a small amount of meat into a crowd-pleasing feast.

For this particular recipe, I opted to use a combination of mushrooms, beef, parsnips, and a splash of red wine to take this recipe from good to great. Adding wine to stew is nothing new, a classic boeuf bourguignon recipe is a great example of this, as spirits, beer, and wine are a simple and effective way to add a burst of flavor to any recipe. Although adding wine does initially add alcohol to the dish, as it cooks down, most of the alcohol cooks off, leaving enhanced flavor and aroma.

Although some recipes will call for “cooking wine”, I would suggest using a dry red that is relatively inexpensive but good enough to drink, such as pinot noir, merlot, or cabernet sauvignon. And, if you’re not a fan of wine or don’t have any on hand, you can also easily omit the wine completely and add an extra cup of beef broth instead.

Beef Mushroom Stew Recipe

Moreover, although this recipe calls for mixed mushrooms, you can certainly use any type of mushrooms you have available; button, cremini, chanterelles, oyster mushrooms, or any combination of them will work well in this recipe. Plus, if you are not a fan of parsnips, you can easily swap them for carrots or potatoes instead. Regardless of what combination of ingredients you chose, after a few hours in the oven, you’ll have a rich and tender beef and mushroom stew that is sure to warm you up on a cold winter’s day.

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Mediterranean Grain Bowls

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Filled with whole grains, veggies, and healthy fats, these Panera-inspired Mediterranean grain bowls are a great way to transform humble pantry staples into a hearty and flavourful meal. Not only can they be served immediately but they also store well in the fridge, making them a great meal prep idea for healthy weekday lunches.

Mediterranean Grain Bowl Recipe

 

How to Make the Panera Mediterranean Grain Bowl

Inspired by the Panera grain bowl menu, this Mediterranean grain bowl recipe is my copycat take on the popular menu item.

  1. Cook the Grains: A blend of cilantro-lime rice and quinoa is the base for these grain bowls and it is packed full of flavor. The recipe calls for a combination of brown rice and quinoa, however, you can truly use any grains or combination of grains that you enjoy.
  2. Prep the Dressing: The zesty lemon-tahini dressing adds a nice punch of flavor and a creamy texture to the bowls at the same time.
  3. Chop the Veggies: To keep with the Mediterranean theme, these grain bowls are made with arugula, cherry tomatoes, cucumber, and kalamata olives, however, you can truly add any vegetables that you enjoy.
  4. Grill the Chicken: Although including grilled chicken is optional, it is a quick and easy way to add a big boost of protein to the bowls.
  5. Combine the Bowls: The bowls can be combined in any order that you like and can be served hot or cold, depending on your preference.

You can find the detailed instructions in the recipe card below.

Panera Mediterranean Grain Bowls

Panera Mediterranean Grain Bowl Recipe

These Panera-inspired grain bowls are a hearty and healthy dish that works for a simple weeknight meal or lunch. Layered with whole grains, leafy greens, veggies, grilled chicken, hummus, yogurt, tahini dressing, and a crumble of feta cheese, these Mediterranean grain bowls are the perfect addition to your copycat recipe repertoire!

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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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