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.
Although this fish curry recipe calls for cod, you could easily use halibut, hake, haddock, snapper, or any type of flaky white fish.
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.
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)
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.
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)
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:
In addition to food products, xanthan gum is also used in lotions, creams, toothpaste, and shampoo.
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.
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.
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.
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.
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 Oats | Rolled Oats |
| Calories | 167 calories | 168 calories |
| Protein | 5.5 grams | 5.9 grams |
| Fat | 2.6 grams | 2.6 grams |
| Carbohydrate | 30.7 grams | 30.2 grams |
| Fiber | 5.3 grams | 4.6 grams |
| Sugar | 1.1 grams | 1.0 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.
Here are some of the health benefits of rolled and steel-cut oats.
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).
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).
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).
In addition to health benefits, here are some other factors to consider in the steel-cut vs. rolled oats debate.
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).
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.
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.
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.
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.
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.
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.
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.
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.
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”.
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):
Although most companies use this traditional method, some Canadian canola is processed without solvent extraction and/or the use of heat.
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):
Like many sources of fat, canola oil contains a combination of fatty acids and breaks down as follows (5):
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)
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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!
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.
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.
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.
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.
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.
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!
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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!
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
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.
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 BUTTER | PEANUT BUTTER |
| Calories | 196 calories | 190 calories |
| Protein | 6.7 grams | 8.0 grams |
| Fat | 17.8 grams | 16.0 grams |
| Carbohydrate | 6.0 grams | 7.0 grams |
| Fiber | 3.3 grams | 3.0 grams |
| Sugar | 1.4 grams | 1.0 grams |
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.
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.
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.
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.
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.
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.
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.
In addition to nutritional values, here are some other factors to consider when deciding between almond butter and peanut butter.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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!
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.
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.
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)
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.
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.
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.
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.
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.
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.
