Stephanie Kay Nutrition

Real Food for Real Life

Italian Sausage Soup

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Made with hearty vegetables, white beans and chicken sausages, this Italian sausage soup is the perfect dish for a cold day. Not only is it simple to make and ready in under an hour, but it makes plenty of servings so you can feed a crowd or store leftovers in the fridge for days to come.

Italian Sausage Soup Recipe

Italian Sausage Kale Soup

This Italian sausage soup recipe is inspired by a classic minestrone soup. The beauty of minestrone soup is that there is no set recipe, it can simply be made with whatever ingredients you have at your disposal. Although commonly made with vegetables, it can also include pasta, rice and/or beans, and be made vegetarian or include meat. In fact, it’s the versatility of this style of soup that makes is such a fan favourite, as it’s a great way to use up odds and ends you have in the fridge.

For this particular recipe, I opted to include chicken sausages and white beans, however, the chicken sausages could easily be swapped for pork, beef or turkey sausages, and the beans could easily be swapped for rice or small pasta, such as orzo, ditalini or elbow. Not to mention, the vegetable combinations are endless!

In my opinion, the key to this Italian sausage kale soup recipe is the addition of the Parmesan rind. This thrifty cooking tip helps to add a depth of flavour and slightly creamy texture with very little effort. So, the next time you finish up a block of Parmesan, save the rind by storing it in the fridge or freezer, then add to the simmering broth of your next batch of soup for an infusion of flavour.

 

Italian Sausage Kale Soup

Italian Sausage and Kale Soup

Regardless of what ingredient combination you choose, this soup is a great family-friendly dish for a cold winter’s day. Simply round up some sausages, some veggies and some pasta, rice or beans, and you’ll have a heart-warming meal ready to go in no time.

More Italian-Inspired Soup Recipes:

 

Did you make this recipe? Rate it below!

Apple Carrot Muffins

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Apple carrot muffins, also known as sunshine muffins or superhero muffins, are the perfect family-friendly muffin recipe, as they are loved by adults and kids alike. Made with rolled oats, crunchy apples, and sweet carrots, this apple carrot muffin recipe is packed full of fruits and vegetables, perfect for a healthy high-fiber breakfast or snack.

Easy Apple Carrot Muffins

 

Apple Carrot Muffin Recipe

Part of the reason I wanted to share this recipe is that it’s made with pantry and kitchen staples. I don’t know about you, but we always have apples and carrots in the fridge and we seem to go through them by the bucket load. I always seem to be adding apples to my morning oatmeal, carrots seem to fit into almost every dinner I cook, and they are both at the top of my snacking list. So, I decided to mix things up and do a little baking with fall flavors, hence this apple carrot muffin recipe!

For this particular recipe, I opted to add rolled oats for some extra fiber, although the apples and carrots add plenty on their own, and sweeten the muffins naturally with maple syrup. However, if you don’t have rolled oats on hand you can swap them for an extra 1/2 cup of flour and swap for the maple syrup for brown sugar if needed.

 

Apple Carrot Muffin Recipe

Carrot and Apple Muffins

In my opinion, these apple carrot muffins are a great recipe for some easy Sunday baking, as they store well in the pantry, fridge, or freezer so you’ll have healthy adult and kid-friendly snacks ready to go whenever you need them.

More Healthy Muffin Recipes:

 

Did you make this recipe? Rate it below!

Is Breakfast Cereal Healthy?

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At first glance, cereal might seem like a healthy breakfast choice. Many popular brands of breakfast cereal are touted as high in fiber and beneficial for lowering cholesterol, however, unfortunately, many of these claims are misleading and it is important to understand not all breakfast cereals are created equals. So, let’s discuss breakfast cereal, and answer the question – is cereal healthy?

Is Cereal Healthy?

 

What is Breakfast Cereal?

Breakfast cereal, or simply cereal, is a grain-based food made from various grains (including wheat, corn, and rice) that have been processed and are pre-cooked or ready to eat. In addition to grains, breakfast cereals may also contain nuts, seeds, and/or dried fruits, are often sweetened with sugar, syrup, or fruit, and most are fortified with vitamins and minerals.

How is Breakfast Cereal Made?

Ready-to-eat breakfast cereals are typically made through the processes of flaking, puffing, or extrusion. (1) Generally speaking, the grains are processed into flour and cooked with, water, flavors, and syrups. Once cooked, the grains are then processed via extrusion, a high-temperature process that uses a machine to shape the cereal, and then dried. (1) The exact process may vary from one cereal to another since cereals can be flaked, puffed, shredded, or granular, however, once complete all cereal is then treated with vitamins and minerals that were lost during the cooking process, and often coated with a sweet flavoring.

The Problem with Breakfast Cereals

Cereal is Made from Processed Grains

Although made from wheat, rice, and corn, the grains used to make cereal are highly processed. The extrusion process used to make breakfast cereal strips the grains of their vitamins and essential nutrients. This process creates a cereal made with refined grains and is, therefore, considered a form of refined carbohydrate and processed food. Although grains can certainly be included in a healthy diet, they are not ideal in the form of cereal.

Cereal Contains a Lot of Added Sugar

In addition to the grains being a source of refined carbohydrates, breakfast cereals are typically loaded with added sugar. Not only has excess refined sugar been associated with a myriad of health issues, but it helps to make breakfast cereals highly addictive causing you to overeat them and exceed the recommended maximum daily sugar intake. Diabetes Canada suggests consuming no more than 10% of total daily calorie intake, approximately 50 grams based on a 2,000 calorie per day diet, and ideally less than 5%, approximately 25 grams of sugar per day. Unfortunately, some of the more popular “healthy” brands of breakfast cereal contain as little as 11 grams per 1 cup serving. (2)(3)

Cereal Contains Additives and Preservatives

Not only do breakfast cereals contain large amounts of excess sugar, syrups, and sweeteners, but many also contain potentially dangerous additives and preservatives. Many cereal brands, especially those marketed at children, contain artificial colors, used to make them look more vibrant and appealing, which have been linked to behavioral issues, increased risk of cancer, and allergic reactions. (4) Moreover, some of the most popular cereal brands still contain butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT). While findings on BHT have been mixed, international organizations have found BHA to cause cancer in lab animals. BHA was evaluated under the Government of Canada’s Chemicals Management Plan and was found to not present a risk at current levels of exposure, however, the use of BHA and BHT in foods is restricted in Europe. Although in recent years some of the larger companies have removed BHT from their products, they can still be found in some common cereal brands. (5)

Misleading Health Claims

Part of the confusion around breakfast cereal can be found in the misleading health claims used on packaging and in advertising. Processed food products, including cereal, are labeled with buzzwords such as “all-natural”, “high-fiber” and “low fat”, which are used to encourage consumers to believe that these products are healthier than they actually are. In fact, studies have shown that these health claims are an effective tool in misleading people to believe that products, including cereals, are healthier than they actually are. (6) Moreover, labels are often designed to target children, with bright colors and cartoon characters to help make them seem more appealing, not to mention a sugary taste. Paired with misleading health claims, all of this marketing can make things even more difficult for consumers to dissect.

So, Is Cereal Healthy?

So, is cereal healthy or unhealthy? Well, it depends on the ingredients. Although cereal can be a healthy choice, the healthy options are very few and far between since most cereals are made of highly refined and processed grains, added sugars, refined oils, preservatives, and additives. However, if you must eat cereal, there are some simple things that you can look for when shopping for healthy cereal.

How to Pick a Healthy Cereal

If you choose to eat breakfast cereal, here are some tips to help ensure you are choosing a healthier option.

1. Ignore the Label

The front of most breakfast cereal boxes is filled with misleading health claims, such as “high protein”, “low fat”, and “whole grain”, which can lead you to believe they are healthier than they really are. These are simply marketing tactics used to sell products, which are often highly processed and high in sugar, regardless of what the label says.

2. Read the Ingredients

The only way to determine if a cereal is healthy or not is to read the ingredients list. Legally, ingredients must be listed in order of weight, beginning with the ingredient that is the most prominent, therefore, the first few ingredients in the list are the most important and notable, as they make up the majority of the cereal. It is important to look for lists that focus on whole foods and limit sugar and unnecessary additives.

3. Pay Attention to Portion Size

Because breakfast cereal is designed to be hyper-palatable, they are really easy to over-consume. Ensure that you read the portion size on the back of the cereal box to compare the suggested portion size to the amount you are actually eating.

4. Limit Sugar

As with all processed foods, it is important to choose a cereal without, or with limited, added sugar. Unfortunately, food manufacturers use a variety of code words for sugar to hide sugars from consumers. It is best to opt for cereals with no added sugar, which you can sweeten or flavor yourself, or cereals with less than 5 grams of sugar per serving.

5. Focus on Fibre

Cereals made of whole foods, specifically whole grains, are a much better source of fiber than refined versions. Not only does fiber have numerous health benefits, but it will also help to balance your blood sugar and keep you satiated for longer periods of time. Be sure to read the label and opt for breakfast cereals with at least 4 grams of fiber per serving.

Alternatives to Breakfast Cereal

When it comes to eating a healthy breakfast, whole foods are always the best option. Although breakfast cereal is convenient, there are many other ways to create a healthy breakfast that is focused on whole food and requires minimal effort. Some healthy breakfast options include:

  • Oatmeal with diced apple, cinnamon, and maple syrup,
  • Scrambled eggs with sprouted grain toast,
  • Yogurt with homemade granola and berries,
  • Overnight oatmeal with Greek yogurt and fruit,
  • Mini egg frittatas with vegetables,
  • And many more!

Creating a healthy breakfast can be both quick and easy when you focus on whole foods. By incorporating a source of protein, source of fiber, and some healthy fats, you can easily create a well-balanced meal with minimal effort.

The Bottom Line

Most breakfast cereals are highly processed, often high in sugar, packed full of preservatives, and contain misleading health claims. Although there are some healthy breakfast cereals on the market, they are few and far between. If you must eat cereal, ensure that you read the ingredients and opt for versions made of whole, unprocessed foods that are low in sugar and high in fiber. Alternatively, opt for whole food alternatives; such as oatmeal, toast, or eggs, for a healthy and well-balanced breakfast to start the day.

Shrimp Burrito Bowls

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Looking for a fun, healthy, and easy dinner idea? Look no further than these shrimp burrito bowls! Packed full of rice, corn, black beans, and spicy shrimp, these burrito bowls are high in protein and high in fiber for a well-balanced meal. And the best part is that these bowls come together in under 30 minutes making them a filling, healthy and family-friendly recipe for busy weeknights.

Shrimp Burrito Bowls Recipe

Spicy Shrimp Burrito Bowls

Although this shrimp burrito bowl recipe calls for specific ingredients to go along with the spicy shrimp, there are truly so many ingredients you can include in a burrito bowl. If fact, if you can add an ingredient to a burrito, you can most certainly add it to a burrito bowl. Once cooked, these shrimp burrito bowls can be served immediately or stored in the fridge for up to 3 days making them a great meal prep idea. Not to mention, these bowls can be eaten hot or cold and work equally well for lunch or dinner.

 

Spicy Shrimp Burrito Bowls

Shrimp Burrito Bowl Recipe

When it comes to selecting shrimp, there are plenty of options to choose; small, medium or jumbo, peeled or unpeeled, fresh or frozen. You can truly use any type of shrimp for this shrimp burrito bowl recipe, however, if you are using frozen shrimp; be sure to thaw it before cooking, and if you are using shell-on shrimp; be sure to peel them before cooking to ensure that all of the spices adhere to the shrimp and not the shell.

More Healthy Mexican Recipes:

 

Mushroom Lentil Loaf

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If you’re a fan of lentils, you are going to love this mushroom lentil loaf recipe! Similar to a meatloaf, but without any meat, lentil loaf is a delicious and heart-warming dish that works well for everything from a simple weekday dinner to a holiday feast. In fact, whether you follow a vegetarian diet, vegan diet or not, this lentil loaf is a great way to add more veggies and fibre to your diet, and it’s so tasty I’m willing to bet the whole family will love it.

Mushroom Lentil Loaf Recipe

 

What is a Lentil Loaf?

Lentil loaf is the vegan and vegetarian version of meatloaf. Similar to meatloaf, which is made with ground meat that is formed into the shape of a loaf and baked, lentil loaf is made with cooked lentils, which are combined with other ingredients before being shaped into a loaf and baked. Although there are many different ingredient combinations and ways to make lentil loaf, some of the more popular ingredients include mushrooms, walnuts, carrots, onion, celery, rolled oats, herbs and spices.

Given that lentils are a legume, they are a good source of fibre and a source of vegetarian protein making them a great alternative to ground beef in a classic meatloaf recipe. Although there are many different types of lentils, brown lentils and green lentils tend to provide the best texture and flavour for lentil loaf.

What to Serve with Lentil Loaf

Much like meatloaf, lentil loaf pairs well with a wide variety of sides. Here are some of my personal favourites:

Once cooked, lentil loaf can easily be stored in the fridge or freezer for months to come. Not to mention, it can be served hot or cold and works equally well for breakfast, lunch or dinner.

Mushroom Lentil Loaf

Lentil Loaf with Mushrooms and Walnuts

Whether you follow a vegan diet, or vegetarian diet or are simply looking to eat more plant-based meals, I think this mushroom lentil loaf is a great recipe to add to your repertoire. Rich in fibre, high in plant-based protein and a fun twist on a classic dish, this lentil loaf is a hearty and heart-warming meal that is perfect for any fall or winter day.

More Vegetarian Lentil Recipes:

 

Chicken Pot Pie Soup

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Chicken pot pie is one of those good, old fashioned, stick to your ribs type of dishes that everyone loves. Whether it’s a cold winter night or a family dinner, it’s a traditional recipe that many of us grew up eating around the dinner table and still enjoy today. So, why not eat it more often? This chicken pot pie soup is a fun twist on a classic pot pie with all of the flavour and half of the effort.

Chicken Pot Pie Soup

If you’re like me, and you love a good chicken pot pie, you’re going to love this recipe! Not only is it packed full of flavour, but it’s made with kitchen and pantry staple ingredients that are inexpensive and easy to find, and it’s a great way to use up leftover chicken. Whether you’re looking for a simple meal prep idea or an easy weeknight dinner, this chicken pot pie soup is a little number that (I think) everyone will love. Plus, it’s high in protein and full of fibre for a healthy and hearty lunch or dinner.

What You’ll Need

Although there are plenty of different vegetable and ingredient combinations that you can use, these are my go-to options for a homemade chicken pot pie soup:

  • Onion & Garlic: The base of any good soup, onion and garlic help to create a flavourful base and provide a subtle sweetness to the soup.
  • Butter & Flour: The combination of butter and flour helps to create a traditional roux to thicken the soup.
  • Cooked Chicken: This soup is the perfect use for leftover chicken. Whether it’s chicken breasts, chicken thighs or a whole roast chicken, any cooked and shredded chicken will work well in this soup. Not to mention, the cooked shredded turkey would work well too!
  • Peas & Carrots: The go-to combo for any pot pie, you can use fresh or frozen peas and carrots in this soup.
  • Milk & Cream: This recipe calls for a combination of milk and cream, however, you can use one or the other if you prefer.
  • Chicken Broth: Although you could certainly use water, chicken broth helps to add a much-needed depth of flavour to this soup.
  • Potatoes: This recipe calls for white potatoes, although Yukon gold potatoes and russet potatoes work particularly well.

Once cooked, this chicken pot pie soup can be served on it’s, with crusty bread or you can go the extra step and whip together some delicious homemade biscuits.

Easy Chicken Pot Pie Soup

Chicken Pot Pie Soup Recipe

This chicken pot pie soup is everything that you love about pot pie without the pie crust. Not only does it have all of the flavours of the nostalgic dish, but it’s much quicker and easier to make, making it a great recipe for a hearty and healthy weeknight meal.

More Chicken Soup Recipes:

 

Pumpkin Baked Oatmeal

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Made with rolled oats, sweetened with maple syrup, and flavored with warming spices, this pumpkin baked oatmeal tastes like a dessert but contains a lot less sugar and a lot more fiber making it a perfect healthy breakfast idea. Not only can this baked oatmeal be served hot or cold, but it works well on its own, served with milk or with a big dollop of yogurt for a hearty and healthy meal prep idea filled with all the flavors of fall.

Pumpkin baked oatmeal in a white baking dish sliced into 6 servings with maple syrup drizzled on top

If you liked baked oatmeal and you like pumpkin pie, you’re going to LOVE this baked pumpkin oatmeal. Inspired by the classic fall dessert, these baked oats are filled with your favorite pumpkin spices and are absolutely delicious, while still being good for you. In fact, the reviews say these are this is the BEST pumpkin baked oatmeal on the internet – and it just happens to be healthy too!

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Whether you’re looking for a healthy breakfast or afternoon snack, these baked oats are sure to hit the spot. Moist, fluffy, and full of pumpkin flavor, this recipe is sure to satisfy a sweet pumpkin craving in the best possible way.

Rolled oats, pumpkin puree, milk, maple syrup, egg, butter, vanilla extract, cinnamon, nutmeg, cloves, ginger, baking soda and salt

What You’ll Need

You’ll need the following ingredients to make pumpkin pie baked oatmeal:

  • Rolled Oats: Although baked oatmeal can be made with quick-cooking oats, for the best results you’ll want to use rolled oats or old-fashioned rolled oats. These forms of oats provide the best texture and consistency, do not use steel-cut oats or instant oats as they will not bake the same way or work with the recipe ingredient ratios.
  • Pumpkin Puree: Not to be confused with pumpkin pie filling, pumpkin puree is the pureed flesh of the cooked pumpkin and can be found in a canned format at most major grocery stores. In addition to buying pre-made pumpkin puree, you can also make homemade pumpkin puree very easily.
  • Pumpkin Pie Spice: For this recipe, I used a mixture of ground cinnamon, ginger, nutmeg, and cloves, however, you could also use 2 teaspoons of pre-mixed pumpkin spice seasoning if you prefer.
  • Milk: I used 2% milk in my pumpkin oatmeal bake, however, if you needed to make the recipe dairy-free, you could easily use unsweetened almond milk as an alternative.
  • Butter: To add moisture and healthy fats. Unsalted butter works best.
  • Maple Syrup: This pumpkin baked oatmeal recipe calls for maple syrup, however, brown sugar or honey would also work well.

In addition to the above, you’ll need some baking essentials in the form of salt and baking powder.

Dietary Adaptions

To Make it Gluten-Free: To ensure this recipe is gluten-free, be sure to use certified gluten-free oats.

To Make it Dairy-Free: Swap the milk for unsweetened almond milk and use melted coconut oil instead of butter.

To make it Vegan: Use unsweetened almond milk instead of milk, use melted coconut oil instead of butter, and make a flax egg to use instead of the egg.

Pumpkin oatmeal in a white baking dish

How to Make Baked Pumpkin Oatmeal

Making pumpkin baked oats is as easy as 1, 2, 3, and 4, here’s how you’ll do it:

  1. Mix the dry ingredients. In a large bowl, add the rolled oats, spices, baking powder, and salt, and stir until well combined
  2. Mix the wet ingredients. In a separate bowl, combine the pumpkin puree with the milk, maple, syrup, egg, and vanilla extra, and whisk until well mixed.
  3. Make the batter. Add the dry ingredients to the wet ingredients to create a batter.
  4. Bake the oats. Transfer the mixture to a prepared baking dish and bake until golden brown.
  5. Serve and enjoy! Once baked, the oats can be served immediately or cooled and saved for later.

Although I typically make this baked oatmeal as a meal prep idea, it’s also a great dish for a family gathering or weekend brunch. Just mix the ingredients together, let the oven do the work, and let the aroma of pumpkin spice fill the air and flavor your taste buds.

Red’s Nutrition Tip

While this pumpkin baked oatmeal is healthy on its own, to boost the protein content of the dish serve it with a generous dollop of yogurt, Greek yogurt, or skyr. You can also add a scoop of vanilla protein powder to the batter if you like.

Pumpkin baked oatmeal in a white baking dish sliced into 6 pieces with maple syrup on top and a spatula on a white background

How to Serve Pumpkin Baked Oats

Once cooked, this pumpkin baked oatmeal can be sliced and served as bars, hot or cold, on its own or with additional toppings for additional protein, healthy fats, and/or flavor. Here are some of my favorite toppings for pumpkin baked oats:

  • Greek yogurt or Skyr
  • Maple syrup
  • Peanut butter
  • Almond butter
  • Ground cinnamon
  • Milk or Almond Milk
  • Chopped pecans, almonds, or other nuts
  • Dried cranberries
  • Raisins
  • Chocolate chips (if you’re feeling cheeky!)

I like to eat my pumpkin baked oats warm with a generous dollop of Greek yogurt for protein and a drizzle of maple syrup for extra sweetness, but you can truly serve this baked oatmeal any way you like! Not to mention, you can enjoy this recipe for breakfast, as a snack, or as a healthy dessert.

A slice of pumpkin pie baked oatmeal with yogurt and cinnamon on top

Storage + Reheating

To Store: Once baked and cooled, this pumpkin oatmeal can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

To Freeze: Allow the oatmeal to cool completely and then tightly wrap the baking dish in plastic wrap and aluminum foil and transfer it to a freezer-safe bag or slice it into individual portions and place it in an airtight container in the freezer for up to 3 months.

To Reheat: To reheat whole, cover the baking dish with aluminum foil and warm it in the oven at 350°F for 10-15 minutes. To reheat individual portions, place the portion in an oven-proof baking dish in the oven for 5-10 minutes or in the microwave in a microwave-safe dish for 1-2 minutes until heated through. To reheat from frozen, allow it to thaw in the refrigerator or at room temperature and then reheat in the oven or microwave as per directions.

More Baked Oatmeal Recipes:

 

Tomato, Spinach & Bacon Pasta

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Looking for a little dinner inspiration? Look no further than this pasta recipe! Loaded with salty bacon and fresh vegetables, this bacon pasta with spinach and tomatoes is full of flavour while being incredibly easy to make. In fact, this recipe is so versatile that you can use any vegetables you have in the fridge, making it a perfect dinner idea for busy weeknight meals.

Bacon Spinach Pasta

Bacon Pasta with Spinach and Tomatoes

Although often considered “indulgent” or “unhealthy” foods, bacon and pasta are forms of whole food and can easily be incorporated into a healthy diet. In fact, when chosen with care and eaten in appropriate amounts (even too much of a good thing can be a bad thing) both pasta and bacon can and should be (in my opinion) included as part of a well-balanced diet.

Nutritionally speaking, pasta is a form of complex carbohydrate and is made from a mixture of durum wheat flour, water and/or eggs, while bacon is a natural source of protein and healthy fats. Although bacon is often considered unhealthy due to its content of saturated fat, this is actually one of its biggest nutritional benefits and the myth of saturated fat is one of the more confusing aspects of nutrition. The reality is, when consumed in appropriate serving sizes, both pasta and bacon can serve as a source of whole food-based macronutrients to help create a well-balanced meal.

Not to mention, because both bacon and pasta are quick to cook, they are the perfect ingredients for a quick and easy meal when you are in a pinch. For this bacon pasta recipe, I opted to include spinach and cherry tomatoes for a punch of fibre and added flavour, however, you could truly include any vegetables that you like. Quick-cooking vegetables such as mushrooms, zucchini and asparagus would also work nicely in this dish.

Bacon Pasta with Spinach and Tomatoes

Bacon Pasta with Tomatoes and Spinach

So, next time you are in a pinch and need a quick dinner idea, grab a package of pasta, a few rashes of bacon and whatever veggies you have lying around in the fridge and whip up this quick and easy bacon pasta recipe for a hearty and healthy weeknight meal.

More Healthy Pasta Recipes:

Whole Wheat Banana Bread

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Made with 100% whole wheat flour, ripe bananas, and sweetened with brown sugar, this whole wheat banana bread tastes just like classic banana bread but with more fibre and less sugar.

Whole Wheat Banana Bread

Who doesn’t love banana bread? Moist and fluffy, it makes a great family-friendly snack or dessert. This whole wheat banana bread is essentially a classic banana bread but made with whole wheat flour and slightly less sugar to make it higher in fibre and lower in sugar. The good news is, this healthy banana bread recipe still satisfies a sweet tooth, just in a slightly healthier way.

Whole wheat flour is the whole grain version of wheat flour. Whole wheat flour is a made by grinding the whole grain, bran, germ and endosperm intact, as opposed to only grinding the endosperm, as in the case of regular all-purpose wheat flour.  Because whole wheat flour is made using the bran and germ, it contains slightly more fibre, protein and minerals than regular flour.

How to Make Whole Wheat Banana Bread

Making this recipe is as easy as making regular banana bread, you just need to use whole wheat flour! Here’s how to do it:

  • Mash the bananas,
  • Combine the dry ingredients,
  • Combine the bananas with the wet ingredients,
  • Add the dry ingredients to the wet ingredients,
  • Mix it all together,
  • Transfer the batter to a loaf pan,
  • Bake it in the oven,
  • Allow to cool, slice and that’s it!

Once sliced, this banana bread can be eaten immediately, stored in an airtight container or frozen for up to 3 months. I love making a loaf ahead of time, slicing it and storing it in the freezer for a quick and easy snack. Simply reheat it in the microwave or oven for a tasty afternoon treat.

Banana Bread with Whole Wheat Flour

Although I opted to include walnuts in my recipe, you could omit them completely or swap them for chocolate chips if you prefer. Regardless of which option you choose, the key to a loaf of really good banana bread is really ripe bananas, so be sure to wait until they are nice and brown before whipping up this banana bread with whole wheat flour.

More Healthy Bread Recipes:

 

Mediterranean Tuna Pasta Salad

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Quick and easy, this no-mayo tuna pasta salad is filled with all of the flavours of the Mediterranean! Enjoy this salad as a main course, side dish, or an easy meal prep idea for healthy, high-protein, and high-fibre lunches all week long.

Tuna Pasta Salad

Pasta salad and tuna salad are classic lunch dishes, so I decided to mix things up and create a combo of the two! Although classic tuna salad and pasta salad are made with mayonnaise, this Mediterranean-inspired tuna pasta salad is made with a light and bright lemon garlic dressing, while being packed full of protein and vegetables at the same time.

Although pasta salad is not always considered a “healthy” option, I can assure you that it is. Not only is pasta salad almost always made solely of real food but, when ingredients are chosen with care, pasta is actually an incredibly healthy option.

Is Pasta Salad Healthy?

Nutritionally speaking, pasta is a source of carbohydrates and is made by mixing durum wheat flour, water and/or eggs to create a dough that is formed into sheets or shapes and cooked in boiling water. Pasta is a form of complex carbohydrate and, when paired with vegetables, protein and healthy fat, can easily be used to create a well-balanced meal and this tuna pasta salad is a perfect example of just that.

Although the ingredients in this pasta salad recipe are simple, when combined they help to create a well-balanced meal. The tuna in this recipe helps to provide some protein and healthy fats, while the vegetables help to increase the fibre content, and the inclusion of olive oil and feta cheese helps to add some additional healthy fats and flavour at the same time.

How to Make Tuna Pasta Salad

Pasta salad is really easy to make and this tuna pasta salad recipe is just as easy to make, if not easier. Here’s how you make it:

  1. Cook the pasta to al dente,
  2. Chop the vegetables,
  3. Prepare the dressing,
  4. Combine the canned tuna, pasta, vegetables and cheese,
  5. Cover with dressing and toss to combine,
  6. That’s it!

Although this pasta salad recipe is made with penne pasta, you can really use any type of pasta that you like. For the best results, try to use a form of pasta that is bite-size such as macaroni, fusilli, rotini or bows.

Healthy Tuna Pasta Salad

Tuna Pasta Salad No Mayo

Packed full of fibre, protein and healthy fats, this recipe is a well-balanced meal that stores well in the fridge for a quick, easy and healthy lunch. Whip up a batch of this pasta salad recipe today and you’ll have a healthy meal ready to go whenever you need it.

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Coconut Curry Chicken Meatballs

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Ready in 30 minutes, packed full of flavor, and high in protein, these coconut curry chicken meatballs are a perfect weeknight meal. Serve them on their own or on top of fluffy rice for a healthy and well-balanced meal.

Chicken Meatballs Recipe

Chicken Meatballs with Coconut Curry Broth

Curry is one of my favourite go-to dishes for quick and easy meals because it’s so easy to create a ton of flavour with very little effort. In fact, I always have at least one type of curry paste in the fridge; just combine it with a bit of coconut milk, add some veggies, meat or seafood and dinner is done! This coconut curry chicken meatballs recipe is just another fabulous (and delicious) way to whip up a healthy weekday meal in a pinch.

Although you may not think of chicken meatballs when you think of curry, trust me, they work perfectly well. Compared to fattier cuts of meat, like beef or pork, ground chicken can result in rather dry and flavourless meatballs, however, adding a bit of flavour to the chicken itself and cooking the meatballs in a rich sauce helps to ensure that you get moist and tender chicken with every bite.

For a Thai-inspired sauce, there are plenty of ingredients to choose from. Some of the more common curry ingredients include coconut milk, ginger, garlic, onion, kaffir lime leaf, lemongrass, cumin and coriander. However, for a quick and easy version, you can buy red, yellow or green curry pastes in most major grocery stores and, if you are feeling up to it, you can also make your own authentic Thai curry paste from scratch.

Thai Chicken Meatballs

Thai Chicken Meatballs with Rice

Although I made this Thai chicken meatballs recipe with red curry paste, you could certainly use yellow or green curry paste if you prefer.  Not to mention, you could also easily swap the ground chicken for ground turkey, ground beef, ground pork, or any combination you enjoy. Regardless of which route you choose, with moist and tender meatballs smothered with a rich and savory coconut sauce, these Thai chicken meatballs are sure to be a hit with the whole family.

More Thai Curry Recipes:

 

Blender Buckwheat Pancakes

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Made with buckwheat groats, these gluten-free buckwheat pancakes are easy to make and good for you. Just add everything to a blender, buzz it up, pour it onto a griddle, flip, and enjoy!

Buckwheat Pancakes

 

This blender buckwheat pancake is a great way to start the day with some whole grains, protein, and fiber. Not only can these pancakes be made in the morning, but they freeze incredibly well so they are a great breakfast for busy mornings for adults and kids alike.

What are Buckwheat Pancakes?

Although often considered a grain, buckwheat is technically a pseudocereal, which are seeds that are consumed as cereals but don’t grow on grass. Buckwheat pancakes are, therefore, pancakes made out of this pseudocereal and can be made using the whole grain or flour version of buckwheat. Buckwheat groats are the hulled seeds of the buckwheat plant and have a mild texture and grassy flavor, making buckwheat ideal for savory and sweet crepe or pancake recipes. Because buckwheat is gluten-free, it is a great alternative to wheat flour for making gluten-free pancakes.

Are Buckwheat Pancakes Healthy?

Buckwheat is a form of complex carbohydrate, a source of fiber, and also contains some protein. A 100-gram serving (roughly 2/3 cup) of buckwheat groats contains 343 calories, 10 grams of fiber, and 13 grams of protein. (1)

 

Gluten-Free Buckwheat Pancakes

 

This buckwheat pancake recipe actually works well as a sweet or savory dish. Although I served my recipe with fresh strawberries, yogurt, and maple syrup, these buckwheat pancakes would also pair well with savory ingredients such as eggs, cheese, or vegetables.

More Buckwheat Recipes:

 

 

Grilled Halloumi Salad

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This Middle Eastern-inspired grilled halloumi salad is the perfect dish for a simple and satisfying meal. Not only is it easy to make (ready in under 15 minutes!) but it’s packed full of flavor, fiber, protein, and healthy fats. Whether you’re looking for a light lunch or a simple side dish, this grilled halloumi salad is packed full of vibrant colors and delicious flavors.

Grilled Halloumi Salad Recipe

A quick and easy grilled halloumi salad recipe!

What is Halloumi Cheese?

Halloumi is a cheese that originates from the Eastern Mediterranean island of Cyprus. Halloumi is a layered, semi-hard, unripened, brined cheese with a rubbery texture and salty flavor that is typically made from sheep’s milk, goat’s milk, and/or cow’s milk. Halloumi can be eaten raw but, thanks to its firm texture and high melting point, it can also be grilled or fried without losing shape.

Is Halloumi Healthy?

Made of milk, salt, microbial enzymes, and bacterial cultures, halloumi is a healthy cheese and is most certainly a healthy option. Like most cheese, halloumi is a source of protein, fat, and nutrients, namely vitamin A and calcium. A 1-ounce or 28-gram serving of halloumi provides (1):

  • Calories: 100
  • Carbohydrates: 0 grams
  • Protein: 7 grams
  • Fat: 9 grams

How to Grill Halloumi?

Grilling halloumi cheese is easy and can be done on a grill, in a grill pan, or in a skillet. How to grill halloumi:

  1. Heat a grill to medium-high heat,
  2. Slice halloumi in 1/4 or 1/2 inch slices,
  3. Place slices of halloumi directly on the grill,
  4. Cook halloumi for 3-4 minutes per side until golden brown,
  5. Plate and serve!

 

Halloumi Salad Recipe

If you’ve never had halloumi cheese, I think you’re doing to love it! I don’t recall the exact first time I ate halloumi, but I knew at first bite it was something that was going into my food rotation. With its squeaky texture and briny flavor, halloumi cheese works well in everything from sandwiches to salads.

More Halloumi Recipes:

 

Glycemic Index: A Complete Guide

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The glycemic index is a tool that health professionals and individuals commonly use to promote better health, blood sugar management, and weight loss. But, exactly what is it? And how does it work? Here is a closer look at the glycemic index and how to use it.

The Glycemic Index: What Is It?

Table of contents

What Is The Glycemic Index?

The glycemic index (GI) is a scale that ranks carbohydrate-containing foods and drinks based on how quickly they elevate blood sugar after consumption. Values are associated with foods and beverages, also known as GI values, and are ranked on a scale of 0 to 100, with pure glucose (sugar) given a value of 100. The lower a food is on the GI scale, the less likely it is to affect your blood sugar, while foods with high GI rankings are likely to have a more rapid and impactful effect on blood sugar.

Glycemic Index Rankings

Glycemic index rankings are given to carbohydrate-based foods depending on how quickly or slowly they increase blood sugar levels once consumed. There are three primary categories of GI rankings:

  • Low: 55 or less
  • Medium: 56 to 69
  • High: 70 or more

It is suggested that foods with a low ranking should be chosen most often, foods with a medium ranking should be chosen less often, and foods with a high ranking should be chosen least often.

Although foods typically have one GI rating, the actual glycemic index of a food can vary based on ripeness, preparation, and storage. For instance, the GI of an under-ripe banana is 30, while the GI of a ripe banana is 51, and the GI of a boiled sweet potato is 46, while the GI of a baked sweet potato is 94.

Glycemic Index of Foods

GI rankings are assigned to foods that contain carbohydrates: fruits, vegetables, grains, beans, lentils, dairy, and products made out of them. Therefore, foods that do not contain carbohydrates, such as meat, seafood, poultry, herbs, and spices, are not assigned a ranking on the glycemic index list.

Low Glycemic Foods

Foods with a low GI ranking are typically whole foods that are unrefined and include most fruits and vegetables, beans, whole grains, sourdough, sprouted grain bread, pasta, and dairy products.

Medium Glycemic Foods

Foods with a medium GI ranking include higher sugar and starch-containing whole foods, such as pineapple and dried fruit, and lightly refined foods such as corn chips, high-fiber cereals, pita bread, couscous, some noodles, and crackers.

High Glycemic Foods

Foods with a high GI ranking are typically highly processed and highly refined forms of carbohydrates. These include sugary cereals, baked goods, granola bars, crackers, chips, pretzels, soda, and sugar.

Glycemic Index Chart

LOW GI (55 or LESS)MEDIUM GI (56-70)HIGH GI (70 or MORE)
sweet potatoesbaby potatoesbaked potatoes, French fries
parboiled ricebrown rice, basmati ricewhite rice, instant rice
stone-ground flours and products made from themrye bread, whole wheat bread, pita breadrefined flours and products made from them
steel-cut oatsquick oatsinstant oats
pastacouscousN/A
milk, yogurtice creamN/A
chickpeas, beans, lentilsbean soups, lentil soupsN/A
applescantaloupe, dried fruitsjuices, sodas

Source: Unlockfood.ca.

Glycemic Index List

Here are the GI rankings of some common foods and how they compare on the glycemic index list (1, 2).

Fruits:

  • Cherries: 22
  • Plums: 24
  • Grapefruit: 25
  • Peach: 28
  • Pear: 33
  • Apple: 36
  • Strawberry: 40
  • Raspberry: 41
  • Dates: 42
  • Orange: 43
  • Banana: 51
  • Butternut Squash: 51
  • Mango: 51
  • Blueberries: 53
  • Raisins: 54
  • Grapes: 56
  • Pineapple: 59
  • Beets: 64
  • Cantaloupe: 65
  • Watermelon: 76

Vegetables:

  • Broccoli: 10
  • Cauliflower: 10
  • Asparagus: 15
  • Cucumber: 15
  • Tomato: 15
  • Zucchini: 15
  • Carrots (boiled): 39
  • Butternut Squash (boiled): 51
  • Sweet Potato (boiled): 63
  • Potato (boiled): 78

Grains:

  • Barley: 28
  • Farro: 40
  • Buckwheat: 51
  • Steel-Cut Oats: 52
  • Corn: 52
  • Quinoa: 53
  • Millet: 54
  • Rolled Oats: 55
  • Couscous: 65
  • Brown Rice: 68
  • White Rice: 73

Grain Products:

  • Pasta: 29
  • Wheat Tortilla: 30
  • Corn Tortilla: 42
  • Sprouted Grain Bread: 53
  • Sourdough: 53
  • Popcorn: 65
  • Crackers (soda): 74
  • Whole Wheat Bread: 74
  • White Wheat Bread: 75
  • Rice Cakes: 82

Legumes:

  • Beans: 24
  • Chickpeas: 28
  • Lentils: 32

Dairy Products & Alternatives:

  • Almond Milk: 25
  • Coconut Milk: 31
  • Soy Milk: 34
  • Milk (skim): 37
  • Milk (whole): 39
  • Yogurt: 41
  • Ice Cream: 51
  • Oat Milk: 69
  • Rice Milk: 86

Sweeteners:

  • Maple Syrup: 54
  • Coconut Sugar: 54
  • Molasses: 55
  • Honey: 61
  • Sugar: 65

In general, the more processed a food is, the higher its GI ranking, and the more fiber, protein, and fat in a food, the lower its GI ranking. In order to determine the glycemic index of a specific food, you can use a glycemic index calculator like this online database.

Factors that Affect Glycemic Index

Although all carbohydrate-based foods are given a glycemic index ranking, there are a number of factors that can impact the glycemic ranking of foods, such as:

  • The Type of Sugar it Contains: Different sugars have different GI rankings, and different foods contain different types of sugar. For instance, fructose has a GI of 19, sucrose has a GI of 65, and maltose has a GI of 105. Therefore, the glycemic index of any given food depends on the type and amount of sugar it contains.
  • The Amount of Starch it Contains: Starch is a form of carbohydrate made up of amylose and amylopectin, and different foods will contain different ratios of these two forms of starch. Food with a higher amount of amylose has been shown to slow the glycemic response of the food (4).
  • The Amount of Fiber it Contains: There are two types of fiber found in food: soluble fiber and insoluble fiber. Insoluble fiber is found mostly in grain products, while soluble fiber is found mostly in fruits, vegetables, and legumes, and both types of fiber can help to reduce the glycemic response of food since fiber helps to slow the digestion and absorption of sugar into the bloodstream.
  • How Refined It Is: Processing foods, specifically carbohydrates, can increase the glycemic index of the food or the food they are made from. For instance, steel-cut oats have a lower GI ranking than instant oats (a more refined version of steel-cut oats).
  • Nutrient Composition: The amount of protein and fat found in food will also impact its glycemic response. Food or a meal with a higher ratio of protein and fat will help to reduce the glycemic response to a meal.
  • Cooking Method: Generally speaking, the longer / more a food is cooked, the higher its GI ranking, as its sugars are broken down and will, therefore, reach the bloodstream faster.
  • Ripeness: Similar to the cooking method, the riper a food is (specifically fruits and vegetables), the higher its sugar content. Unripe fruits have a higher starch and lower sugar content, while ripe or over-ripe fruit typically has a lower starch and higher sugar content.

Glycemic Index vs. Glycemic Load

It is also important to note that the glycemic index is different than the glycemic load of food. The glycemic index is a measure of the rate at which a food raises blood sugar once consumed; however, that only tells part of the story. To understand a food’s complete effect on blood sugar, you need to know how quickly it makes sugar (glucose) enter the bloodstream and how much glucose per serving it can deliver. Unfortunately, the glycemic index does not take into account the amount of food that is consumed. Fortunately, the glycemic load of a food does both; it accounts for how much carbohydrate is in the food and how much each gram of carbohydrate in the food raises blood sugar levels.

For example, watermelon has a high glycemic index (80), while an actual serving of watermelon has so little carbohydrate that the glycemic load is only 5. However, if multiple servings of watermelon were consumed at one time, the glycemic load would increase, and, therefore, it may have a greater overall impact on blood sugar. It is for this reason that it is important to consider both the glycemic index and glycemic load of food if you are looking to use this tool for health purposes.

Benefits of the Glycemic Index

Individuals looking to improve their diet or those who are at risk of diabetes may find the glycemic index very helpful. In fact, there are many benefits of using the glycemic index as a health tool (3). A low GI diet has been shown to help:

  • Decrease the risk of type 2 diabetes and its complications,
  • Decrease the risk of heart disease and stroke,
  • Increase satiety or feel full longer,
  • Maintain weight or lose weight.

Problems with the Glycemic Index

Although the glycemic index does have some benefits, as a single tool, it also has many drawbacks.

  • It does not account for the varying amounts of carbohydrates in different foods.
  • It only measures one food at a time.
  • It does not account for what other foods you are eating.
  • It does not account for the cooking method of foods.
  • It does not account for the ripeness of foods.
  • It does not account for glycemic load.
  • It does not account for the serving sizes you actually eat.

Tips for Following a Low-Glycemic Diet

One of the simplest ways to create a low-glycemic meal is to create a well-balanced meal that contains protein, fat, and fiber. Not only does this help to ensure that you are opting for low GI foods (that contain fiber), but it also helps to ensure that you are building a meal with protein and fat, which have been shown to reduce and mitigate the negative glycemic effect on blood sugar.

In addition to creating well-balanced meals, you can also create meals that contain little, if any, carbohydrates at all. These foods include:

  • Meat
  • Poultry
  • Fish
  • Shellfish
  • Eggs
  • Cheese
  • Nuts
  • Seed
  • Herbs
  • Spices

Sample Meals

Here are some sample well-balanced meal ideas that contain low-glycemic carbohydrates, fiber, protein, and fat.

Breakfast

  • Rolled Oats + Whole Milk + Blueberries + Pumpkin Seeds
  • Sprouted Grain Toast + Butter + Eggs
  • Omelette (Eggs + Spinach + Tomatoes + Goat Cheese) + Potatoes

Lunch

  • Salad (Mixed Greens + Tomatoes + Cucumber) + Quinoa + Tuna + Avocado + Olive Oil
  • Minestrone Soup (Beans + Vegetables) + Sourdough + Butter
  • Sprouted Grain Bread + Turkey + Cheese + Lettuce + Tomato

Dinner

  • Shrimp Stir-Fry (Rice + Broccoli + Peppers + Carrots + Shrimp)
  • Chicken Thighs + Sweet Potatoes + Asparagus
  • Pasta + Tomato Sauce + Ground Beef + Parmesan

The Bottom Line

The glycemic index is a tool that you can use to help make healthier carbohydrate choices, however, it is not the only tool or the best tool. There as several factors that can influence the glycemic rating of food, including ripeness, cooking method, nutrient composition, and food combinations. Following the principles of low-glycemic eating and choosing foods that rank low on the glycemic index scale is likely beneficial for some people, specifically individuals with diabetes, however, it is best used in conjunction with other health tools; opting for whole foods, creating balanced meals, and regular activity. When it comes to eating well, everything is about context, volume, and frequency. Both low and high-glycemic foods can be consumed in a healthy diet when high-glycemic foods are consumed in moderation in conjunction with a diet rich in whole foods, fiber, protein, and healthy fats.

Roasted Cauliflower Tacos

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Whether you are looking to incorporate more plant-based recipes into your diet or simply looking for a quick and easy vegetarian meal, these roasted cauliflower tacos are a great way to do it! Made with smoky and spicy oven-roasted cauliflower and black beans, crunchy shredded cabbage, soft corn tortillas, and a zesty cilantro-lime sauce, this cauliflower tacos recipe is a festive feast the whole family will love.

Cauliflower Tacos Recipe

Roasted Cauliflower Tacos

Tacos are one of those meals that everyone can into. Whether it’s a night out with friends or dinner at home with the family, when tacos are on the menu everyone is happy.  In my opinion, the best thing about tacos is that they are SO versatile; from meat to seafood to beans to vegetables, there are so many different ways that you can make tacos and they always seem to turn out perfectly. Not to mention, when created with intention, it’s incredibly easy to create a well-balanced taco recipe without much effort. By simply combining some protein, meat or plant-based, with some veggies, and some healthy fat and wrapping it all up in a tortilla, you can quickly create a well-balanced meal in minutes.

Black Bean Recipe

 

How To Make Roasted Cauliflower Tacos

Making roasted cauliflower tacos is incredibly straightforward and easy. Although you could certainly grill or deep-fry the cauliflower (a slightly more indulgent option), roasting cauliflower helps to create a lot of flavor and texture with minimal effort. Here’s what you do:

  1. Chop the cauliflower into bite-size pieces,
  2. Drizzle the cauliflower with cooking oil,
  3. Sprinkle with spices or seasoning of your choice,
  4. Toss until well coated,
  5. Transfer to a baking sheet,
  6. Cook in the oven until golden and crispy!

Cauliflower Tacos Toppings

Like any taco, you can truly dress roasted cauliflower tacos any way that you like. Here are some of my personal favorite toppings:

  • Shredded Cabbage
  • Chopped Tomatoes
  • Diced Red Onion
  • Diced Spring Onion
  • Avocado
  • Cilantro
  • Hot Sauce
  • Salsa
  • Pico de Gallo
  • Lime Wedges

I personally love corn tortillas for my tacos (homemade or store-bought), however, flour tortillas work just as well.

Roasted Cauliflower Tacos

Cauliflower Tacos with Black Beans

Although tacos are typically eaten for lunch or dinner, if you ask me, you can easily eat them for breakfast, lunch, or dinner. Trust me, a quick breakfast of leftover roasted cauliflower tacos will give you all of the energy you need to start your day! Whip up these roasted cauliflower tacos today and you’ll have healthy vegetarian meals for days to come.

More Healthy Taco Recipes:

 

About Stephanie

I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

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