Stephanie Kay Nutrition

Real Food for Real Life

Spinach Ricotta Pasta

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Made with pantry and kitchen staples, this spinach ricotta pasta recipe is perfect for a quick and easy weeknight meal. Not only does the use of ricotta cheese allow for a rich and creamy texture, but it helps to add a much-needed boost of protein and the inclusion of spinach helps to add a boost of fiber at the same time.

Spinach Ricotta Pasta

Although pasta gets a bit of bad rap, pasta is healthy and can certainly be included in a healthy diet. This spinach and ricotta pasta specifically calls for spaghetti, however, you can certainly use any type of noodle you enjoy or have on hand: spaghettini, fettuccine or tagliatelle would all work particularly well. You can also use whole wheat pasta to add more fiber to the dish.

More Healthy Pasta Recipes:

Coconut Fish Curry

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This coconut fish curry recipe is a quick and easy one-pot meal that is filled with Thai flavors and bright colors. Made with flaky cod, coconut milk, and plenty of vegetables, this fish curry is a well-balanced meal complete with protein, carbohydrates, and healthy fats making it a delicious and nutritious weeknight dinner.

Coconut Fish Curry

Although this fish curry recipe calls for cod, you could easily use halibut, hake, haddock, snapper, or any type of flaky white fish.

More Fish Curry Recipes:

What is Xanthan Gum?

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If you’ve been reading labels, you’ve definitely seen xanthan gum in the ingredients list of certain foods. Be it gluten-free bread, baby formula, cottage cheese, or beef jerky, xanthan gum is found in many of our favorite food products. But what is xanthan gum? Is it safe? And is it good for you? Here is everything that you need to know.

What is Xanthan Gum?

What is Xanthan Gum?

Xanthan gum is a powdered food additive that is used as a thickening agent or emulsifier. Xanthan gum is named after Xanthomonas campestris; a bacteria that is used in the fermentation process of certain carbohydrates. The fermentation process of the sugar using the bacteria creates a gel-like substance that is dried and milled into a powder substance known as xanthan gum. (1)(2)

Xanthan gum was first discovered by scientists in the 1960s and is approved as a safe food additive in the USA, Canada, European countries, and many others. Although it is made in a laboratory, xanthan gum is a form of polysaccharide and soluble fiber; a type of fiber that dissolves in water and forms a gel-like substance in your digestive system, which has been shown to help balance blood sugar levels as it slows the absorption of sugar to the bloodstream. (3)

What Is Xanthan Gum Used For?

Xanthan gum can be used in a number of different ways; as an emulsifier, as a thickener or to create a creamy texture. Xanthan gum is able to suspend particles in a liquid or encourage liquids that don’t typically mix together to stay together, making it a great addition to salad dressings or sauces. (4) When added to liquid it dissolves to create a viscous solution, which can be used to increase the thickness of batters or improve texture and mouthfeel.

Is Xanthan Gum Bad for You?

Overall, there is very little evidence that xanthan gum could be harmful to you. The FDA and Health Canada, as well as many other countries around the world currently approve xanthan gum for use. (5)(6) Although xanthan gum is a laboratory-made food additive, it is important to understand that not all food additives are harmful or unhealthy. Aside from potentially triggering digestive issues or food allergies in a small number of people, xanthan gum is generally regarded as safe for consumption. (7)

Where is Xanthan Gum Found?

In the world of gluten-free baking, xanthan gum plays a particularly important role. Gluten in flour helps to add a natural elasticity and viscosity to the dough, which allows for air bubbles to form in bread, baked goods to rise and create shape and hold cookies together. Gluten-free flours and flour alternatives do not allow for this elasticity and texture to form, so xanthan gum helps to replicate these properties.

In addition to baked foods, xanthan gum can be found in numerous prepared food products that line our grocery store shelves. Although the exact approved uses of xanthan gum will vary from one country to the next, xanthan gum can commonly be found in:

  • Beef Jerky
  • Cottage Cheese
  • Creamed Cheese
  • Fish Roe
  • Gluten-Free Baked Goods
  • Ice Cream
  • Infant Formula
  • Margarine
  • Mincemeat
  • Mustard
  • Relish
  • Salad Dressing
  • Sherbet
  • Sour Cream
  • Whipping Cream

In addition to food products, xanthan gum is also used in lotions, creams, toothpaste, and shampoo.

The Takeaway

Xanthan gum is a powdered food additive that can be used as a thickening agent, stabilizer, or emulsifier in food production. It is commonly found in gluten-free baked goods, as well as dressings, sauces, and cheese products. Currently, there is little evidence to suggest that xanthan gum is harmful for consumption and it is approved for use in food and personal products in the USA, Canada, European countries, and many others.

Steel Cut vs. Rolled Oats: Which is Healthier?

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It’s no secret that oatmeal is a healthy breakfast but with so many types of oats to choose from it can certainly make things a little confusing. From steel-cut to rolled to quick-cooking to instant, there are so many different forms of oats available to us and you might be surprised to learn that they are a lot more similar than they are different. Here is everything that you need to know about steel-cut vs. rolled oats.

Small bowl of steel-cut oats and rolled oats on a dark background.

What’s the difference between steel-cut and rolled oats?

All oats begin as whole grains. Once harvested, the external husk of an oat kernel is removed, leaving the bran, the germ, and the endosperm intact. Unlike other grains, oats rarely have their bran or germ removed. Instead, the oat kernels, which are sometimes referred to as oat groats, can be made directly into different types of oats.

Steel-cut oats are made by slicing the oat groats into 2 or 3 smaller pieces with a steel blade, hence the term “steel-cut”. This process allows water to more easily penetrate the oat and reduces cooking time. (1) Steel-cut oats tend to have a coarser and chewier texture and nuttier flavor than other forms of oats, and typically take the longest to cook. Steel-cut oats are sometimes referred to as Irish oats.

Rolled oats, also known as oat flakes, are made by steaming and flattening oat groats with a roller, as opposed to cutting them with a blade. The more oats are steamed and flattened the quicker they cook and the softer their texture becomes. (2) Because they have been steamed and rolled, rolled oats are quicker to cook than steel-cut oats and can be used to make even quicker cooking versions such as quick oats and instant oats. Rolled oats are sometimes referred to as old-fashioned oats.

Other Types of Oats

In addition to steel-cut and rolled oats, oats can be found in many other formats, including:

Scottish Oats: Instead of cutting the oats with a steel blade, Scottish oats are made by stone-grinding oats groats, resulting in broken oat bits of various sizes.

Quick or Instant Oats: By rolling rolled oats thinner and/or steaming them longer you can further reduce the cooking time to create quick-cooking or instant oats.

Infographic with nutrition comparison of steel cut vs. rolled oats.

Steel-Cut vs. Rolled Oats Nutrition

Both steel-cut and rolled oats are good sources of carbohydrates and fiber and a moderate source of protein. Here is a comparison of a 1/2 cup serving (44 grams) of whole-grain steel-cut oats and old-fashioned rolled oats (3, 4, 5, 6).

Nutrition per 1/2 cup (44 grams)Steel-Cut OatsRolled Oats
Calories167 calories168 calories
Protein5.5 grams5.9 grams
Fat2.6 grams2.6 grams
Carbohydrate30.7 grams30.2 grams
Fiber5.3 grams4.6 grams
Sugar 1.1 grams1.0 grams

CALORIES: Steel-cut oats and rolled oats contain the same number of calories. A 1/2 cup serving of steel-cut oats contains 167 calories, while a 1/2 cup serving of rolled oats contains 168 calories.

PROTEIN: Rolled oats contain slightly more protein than steel-cut oats. A 1/2 cup serving of steel-cut oats contains 5.5 grams of protein, while a 1/2 cup serving of rolled oats contains 5.9 grams of protein.

FAT: Steel-cut oats and rolled oats contain the same amount of fat. A 1/2 cup serving of steel-cut oats contains 2.6 grams of fat and a 1/2 cup serving of rolled oats contains 2.6 grams of fat.

CARBOHYDRATES: Steel-cut oats and rolled oats contain almost the same amount of carbohydrates. A 1/2 cup serving of steel-cut oats contains 30.7 grams of carbohydrates, while a 1/2 cup serving of rolled oats contains 30.2 grams of carbohydrates.

FIBRE: Steel-cut oats contain slightly more fiber than rolled oats. A 1/2 cup serving of steel-cut oats contains 5.3 grams of fiber, while a 1/2 cup serving of rolled oats contains 4.6 grams of fiber.

SUGAR: Steel-cut oats and rolled oats contain a similar, yet negligible, amount of natural sugar. A 1/2 cup serving of steel-cut oats contains 1.1 grams of sugar, while a 1/2 cup serving of rolled oats contains 1.0 grams of sugar.

Benefits of Steel-Cut and Rolled Oats

Here are some of the health benefits of rolled and steel-cut oats.

Source of Nutrients

In addition to being a source of carbohydrates, fiber, and protein, both steel-cut and rolled oats are a rich source of thiamine (B1), magnesium, phosphorus, zinc, as well as iron, copper, manganese, and selenium (3, 5).

Fiber

Oats are a source of both soluble and insoluble fiber. Most notably, they are a source of beta-glucan; a form of soluble fiber, which has been shown to have numerous health benefits (7).

Gluten-Free

Oats are an inherently gluten-free grain, making them a good source of complex carbohydrates for those who are allergic to gluten or those who cannot consume it for health reasons. However, depending on where they are processed, oats may come into contact with other grains, or machinery used to process other grains, therefore, certified gluten-free oats will be labeled as such (8).

Other Factors to Consider

In addition to health benefits, here are some other factors to consider in the steel cut vs. rolled oats debate.

Glycemic Index

Steel-cut oats have a slightly lower glycemic index ranking than rolled oats, 52 compared to 55, however, both the difference is very minimal and both versions rank low on the glycemic index scale, which is defined by a ranking of 55 or less. Instant and quick-cooking oats rank higher on the GI scale, with a ranking of 65, so steel-cut or rolled versions may be a better option for those concerned with blood sugar (9).

Use

When making a bowl of oatmeal or porridge, both steel-cut and rolled oats are great choices. However, if you are looking to incorporate oats into baked goods, granolas, cookies, bread, or pastries, rolled oats are the best option given their texture and versatility. Steel-cut oats are best for slow cookers and crockpots.

Cooking Time

Steel-cut oats take longer to cook than rolled oats, roughly 20 minutes compared to 5 minutes, so if you are in a rush rolled oats are likely the best option. Steel-cut oats are great for slow-cooked oatmeal and baked oats, while rolled oats are great for baked foods and stovetop oatmeal.

Texture and Taste

Steel-cut oats have a denser and chewier texture and a nuttier flavor than rolled oats. Since rolled oats are steamed and rolled during processing, they tend to have a softer and mushier texture.

So, are steel-cut oats healthier than rolled oats?

As you can see, steel-cut oats and rolled oats contain very similar nutritional values. While steel-cut oats contain more fiber, rolled oats contain more protein, and they contain very similar amounts of calories, carbohydrates, and sugar. Not only are oats, including steel-cut, rolled, and instant oatmeal, a healthy food, but they are one of the highest protein grains and can be included in a healthy diet regardless of your goals. Overall, the “best” oat option depends on personal preference and how you intend to use them.

The Bottom Line

Steel-cut oats and rolled oats are nutritionally very similar. Both steel-cut oats and rolled oats are good sources of carbohydrates, fiber, protein, and nutrients. When choosing oats it is best to opt for natural, unsweetened oats, of any format, and limit versions with added sugar and preservatives such as instant flavored oats.

Mediterranean Stuffed Sweet Potatoes

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Filled with quinoa, sun-dried tomatoes, kale, and pesto, these Mediterranean-inspired stuffed sweet potatoes make a hearty and healthy vegetarian lunch or dinner. Plus, they are a well-balanced meal complete with protein, carbohydrates, fiber, and plenty of healthy fats.

Stuffed Sweet Potatoes

 

The inclusion of quinoa in these stuffed sweet potatoes helps to add a little boost of vegetarian protein to the recipe, however, you could easily use another plant-based protein source, such as chickpeas or lentils, if you prefer.

More Stuffed Potato Recipes:

 

Is Canola Oil Bad for You?

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Canola oil is a vegetable-based oil found in countless packaged food products and has been touted as a heart-healthy alternative to animal fats and butter. But is canola oil actually good for you? Or is canola oil bad for you? Here is a complete breakdown of canola oil, how it’s made, its benefits, its drawbacks, and an answer to whether canola oil is healthy or not.

Is Canola Oil Bad for You?

What is Canola oil?

Canola oil is made from the canola plant, a member of a large family called crucifers, which was developed in the 1970s by Canadian plant scientists using traditional plant breeding. (1) Using selective breeding techniques, developers were able to lower the two unwanted components of rapeseed and develop a new plant now called canola. The name ‘canola’ was a condensation of “Can” from Canada and “OLA ” meaning “oil, low acid”.

How is Canola Oil Made?

Canola oil is made from the seeds of the canola plant. The canola plant produces small yellow flowers that develop into pods, much like pea pods, which contain 20 to 30 tiny black seeds, about 1mm in diameter. (2) Once harvested, the seeds undergo several steps in order to turn them into canola oil and canola meal, a by-product of canola oil production used in animal feed. According to the Canola Council of Canada, canola oil is made via the following steps (3):

  1. Cleaning: The seeds are first cleaned to remove any “dockage”; weed seeds, stems, pods, and other materials picked up during the harvesting process.
  2. Heating and Flaking: The seeds are then heated to help ensure more oil can be released during the extraction process and then seeds are passed through rollers to gently break and flake the seeds to just the right thickness.
  3. Seed Cooking: The flakes then go through a series of cookers, which optimizes the viscosity of the oil and moisture of the flakes for the steps ahead.
  4. Pressing: The cooked flakes then go through a series of presses for mild pressing, which removes most of the oil and compresses the rest of the seeds into a cake.
  5. Solvent Extraction: The cake is then put into an extractor and saturated with a solvent called hexane to remove any remaining oil. The hexane is then removed from the oil, reused, and recycled.
  6. Refining and Processing: This crude canola oil is then further refined to improve color, improve flavor and extend shelf life. At this point, the canola oil is ready to be sold as cooking oil or used in the production of a wide range of consumer and commercial products.

Although most companies use this traditional method, some Canadian canola is processed without solvent extraction and/or the use of heat.

Canola Oil Nutrition

Canola oil is a source of fat and is, therefore, rich in calories and dietary fat, while containing no protein or carbohydrates and limited nutrients. One tablespoon (14 g) of canola oil provides (4):

  • Calories: 124
  • Protein: 0 grams
  • Fat: 14 grams
  • Carbohydrates: 0 grams

Fats in Canola Oil

Like many sources of fat, canola oil contains a combination of fatty acids and breaks down as follows (5):

  • Saturated Fat: 7%
  • Unsaturated Fat: 
    • Monounsaturated Fat: 64%
    • Polyunsaturated Fat: 28%

Canola oil is primarily a source of unsaturated fat, specifically monounsaturated fatty acids and polyunsaturated fatty acids in the form of well-known omega-3 and omega-6 fatty acids. The polyunsaturated fats in canola oil are made up of roughly 11% α-linolenic acid (omega-3), 21% linolenic acids (omega-6), and about 61% oleic acids (omega-9). (6)

Benefits of Canola Oil

Contains Omega-3 Fats

Canola oil is a good source of alpha-linolenic acid (ALA), a form of omega-3 fatty acids derived from plant sources. ALA helps to boost the omega-3 fats DHA and EPA, which are critical for health. (7)

Versatile

Thanks to its neutral and light taste, canola oil is a versatile cooking ingredient that can be used in sweet and savory dishes while allowing other ingredients to shine through.

Inexpensive

Given that canola oil is relatively inexpensive to grow, harvest, and produce, canola oil and products made with canola oil have a relatively low price point compared to other cooking oils and fats.

Canola Oil Concerns

High in Omega-6 Fats

The primary concern with canola oil is its high content of omega-6 fats. Much like omega-3 fats, omega-6 fats are essential fatty acids and essential for human health, however, the ratio of omega-3 to omega-6 fats in our diet is important.  An optimal ratio of omega-6 to omega-3 fats for the human body is 1:1 and, in excess, omega-6 fatty acids have been shown to contribute to chronic conditions, such as Alzheimer’s disease, obesity, and heart disease. (8) While the 2:1 ratio of omega-6 to omega-3 fats found in canola oil may not seem extreme, when used as a primary cooking oil or regularly consumed in pre-made foods the consumption of canola oil has the potential to become a major source of dietary omega-6 fat.

Easily Damaged 

The unsaturated nature of canola oil makes the oil less stable and, therefore, more susceptible to oxidation and damage by light, heat, and air.

Highly Processed

The production of canola oil involves chemical solvents, bleaching, deodorizing, high heat, and heavy processing. This intense process of production has been shown to damage the oil and create refined, bleached, and deodorized oils, also known as RBD oils. (9)

GMO

Almost all canola crops are genetically modified (GM or genetically engineered) to be tolerant to herbicides. (10) Although many scientists and governing bodies deem GMO foods safe, there remain public concerns over the environmental impact and human health impact of these crops.

Is Canola Oil Healthy?

Overall, the concerns around canola oil outweigh any potential benefits. Although canola oil is a natural plant oil with omega-3 fats, the high level of processing required to produce canola oil and its high content of omega-6 fats have the potential to create rancid oils and contribute to inflammation in the body. In moderate quantities, there is no evidence to conclude that the consumption of canola oil is unhealthy or overly damaging, however, total intake should be considered in conjunction with other sources of omega-6 fats in the diet. At this time, it is clear that more research is required.

Canola Oil Substitutes

If you are concerned about the potential negative impacts of canola oil, there are many other oils and cooking fats to choose from. For higher-heat cooking, fats with a higher level of saturated fat are ideal given they are more stable and less prone to oxidation and damage, these include ghee, tallow, lard, duck fat, butter, and coconut oil. For lower-heat cooking, olive oil and avocado oil are ideal, while nut and seed oils such as flax oil are best unheated and used as dressings.

The Bottom Line

Canola oil is a heavily processed form of vegetable oil with few health benefits. Compared to other natural cooking oil, such as olive oil, butter, and animal fats, there are minimal benefits to using canola oil. Generally speaking, canola oil is not recommended as a primary, everyday cooking oil, and overall consumption of processed foods should be limited.

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.

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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.

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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.

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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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