Stephanie Kay Nutrition

Real Food for Real Life

Lemon Blueberry Bread

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If you love blueberry muffins, you’re going to love this lemon blueberry bread. Not only is this blueberry bread recipe moist and tender, but it’s packed full of fresh blueberries and just the right amount of lemon flavor. Trust me, everyone in the family is going to love this bread so much that you’ll want to make a double batch and store an extra loaf in the freezer because, once it’s sliced, it won’t last very long.

Blueberry Bread vs. Blueberry Loaf

To be honest, I struggled to name this recipe; is it a blueberry bread or is it a blueberry loaf? And what is the difference, anyway?! Technically, bread comes in two primary formats: bread and quick bread. The difference between bread and quick bread is the leavening agent. Traditional bread, like the stuff we use for sandwiches, uses yeast as the leavening agent, while quick bread (or a loaf) uses a chemical agent such as baking soda or baking powder, similar to muffins. This lemon blueberry bread recipe uses both, so, I opted to call it bread, but could have just as easily called it a lemon blueberry loaf.

Tips to Make Blueberry Bread

The best thing about this blueberry bread is not only that it’s made completely of whole foods but that it’s incredibly easy to prepare! With a few pantry staples and some fresh blueberries, you can easily create a moist and delicious blueberry loaf with minimal effort. In order to get the best results, here are some simple tips to consider:

  • Grease Your Loaf Pan: Be sure to grease your loaf pan with butter, or line it with parchment paper, so that you can easily remove your blueberry bread from the pan once it has cooled.
  • Combine the Wet Ingredients and Dry Ingredients Separately: Mixing the wet and dry ingredients separately helps to ensure that the dry ingredients are well combined and you get a more evenly dispersed batter.
  • Avoid Over-Mixing the Batter: You want the batter to be well combined but over-mixing it can cause the gluten in the flour to form elastic strands, which can create a denser and chewier loaf.
  • Toss the Blueberries in Flour: Coating the blueberries in flour before adding them to the batter helps to ensure that they don’t sink to the bottom of the loaf pan while baking and that they are evenly distributed in every slice.
  • Cover with Aluminium Foil to Prevent Burning: To stop the loaf from over-browning or burning on top, cover the blueberry bread loosely with aluminum foil halfway through the baking process, or once the top of the loaf is golden in color.
  • Store Leftovers in the Fridge or Freezer: To help prevent the blueberry loaf from drying out, it is best to slice it up and store it in an airtight container in the fridge or freezer. This blueberry bread can easily be stored in the fridge for up to 5 days or in the freezer for up to 3 months, without compromising texture or flavor.

Although this recipe calls for fresh blueberries, you could easily use frozen berries for this blueberry loaf; simply toss them in flour and add them frozen once the batter is mixed. Do not allow the berries to thaw before adding them, as this will cause them to bleed through the batter and turn your loaf purple.

 

Blueberry Bread

How to Make Blueberry Bread

  1. Prep – Preheat the oven and grease your loaf pan.
  2. Mix Wet Ingredients – Mix eggs, butter, yogurt, vanilla, milk, and lemon.
  3. Mix Dry Ingredients – Mix flour, baking soda, baking four, salt, and sugar.
  4. Combine – Mix your wet and dry ingredients and stir in blueberries.
  5. Bake – Transfer the blueberry batter to the greased loaf pan and bake in the oven.
  6. Cool – Allow the blueberry bread to cool completely in the loaf pan.
  7. Slice – Slice cooled blueberry bread into 10 even pieces.
  8. Serve – Serve on its own or topped with butter!

I personally love my blueberry bread with a little smear of butter; however, it’s also delicious with a drizzle of honey or a bit of blueberry jam.

 

Lemon Blueberry Bread

This lemon blueberry bread recipe is the perfect example of how less is more when it comes to baking. Made with all-purpose flour, yogurt, ripe blueberries, and a splash of lemon, this blueberry bread is fragrant and full of flavor, while requiring very little effort to prepare.

More Healthy Blueberry Recipes:

 

Crispy Beef Bowls

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Made with ground beef, ginger, garlic, and fluffy rice, these Korean-style crispy beef bowls are quick and easy to make and sure to be a family favorite. These bowls work equally well for lunch, dinner, or a healthy meal prep idea.

Crispy Beef Bowls

There’s no denying that after a long day at the office, the thought of cooking dinner can seem like an added weight on your shoulders. Fortunately, with the right ingredients, you can easily create a delicious and nutritious meal in under 30 minutes, and these crispy beef bowls are the perfect recipe to do exactly that.

How to Make Ground Beef Bowls

Thanks to the use of ground beef, this recipe is incredibly quick to prepare, however, the key to a really tasty bowl is crispy and flavourful beef. For the best results, you’ll want to use a really hot pan, add lots of flavors and allow the beef to cook longer than expected until it’s nice and crispy.

  • Heat a large cast-iron skillet to high heat,
  • Warm the cooking oil,
  • Add the ground beef,
  • Brown the ground beef,
  • Add seasonings,
  • Continue to cook the ground beef until crispy,
  • Add to bowls and serve with fixings of your choice!

What to Serve with Korean-Style Beef Bowls

Once you’ve cooked the beef, you can truly serve the bowls with any sides that you like. More traditional recipes will serve the ground beef on a bed of fluffy rice, however, if you are looking for a low-carb option, you could also serve it on a bed of cauliflower rice or simply add extra vegetables. In addition to rice and vegetables, ground beef bowls can be topped with condiments such as chopped peanuts, spring onion, fresh mint, sliced cucumber, kimchi, hot sauce, lime wedges, and/or sesame seeds. The nice thing about these bowls is that the combinations are endless so you can easily adjust the ingredients to suit your dietary needs and budget.

Korean Beef Bowls

Not only are these Korean-inspired beef bowls ready in less than 30 minutes, but the ground beef is cooked in one pan making clean up a breeze. Although this recipe calls for the bowls to be served warm, they can also be served cold, and the vegetables can be added raw or cooked, depending on what you prefer.  Whip up these Korean-inspired beef bowls for dinner tonight and store the leftovers in the fridge for a quick and easy lunch whenever you need it!

More Healthy Beef Bowls:

 

Greek Village Salad (Horiatiki)

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Horiatiki, or Greek village salad, is a classic Greek salad made with the perfect combination of fresh seasonal vegetables and salty feta cheese. Made of seasonal vegetables, salty feta cheese, and a simple Greek dressing, this salad is well-balanced, packed full of fiber, and a great recipe for a quick and easy lunch or dinner.

Greek Village Salad Horiatiki

Horiatiki: Greek Village Salad

Greek village salad, known as horiatiki salata, is a traditional Greek salad consisting of tomatoes, cucumber, onion, olives, and feta cheese. Although it is most commonly made with tomatoes and cucumber, horiatiki can be made in a variety of different ways depending on what vegetables are in season, however, it almost always includes feta and oregano. Thanks to its versatility, it’s the perfect dish for warm summer evenings or lazy lunches as it requires minimal time to prepare and absolutely no cooking at all.

Village Salad vs. Greek Salad

The primary difference between a traditional Greek salad (horiatiki) and a North American-style Greek salad is that a village salad does not include lettuce. The horiatiki salad is the “original” Greek salad, while a Greek salad is an adapted version that includes a base of lettuce, in addition to the traditional tomatoes, cucumber, onion, and olives.

 

Horiatiki Recipe

How to Make a Greek Village Salad

  • Mix the dressing,
  • Combine the chopped vegetables,
  • Cover the vegetables with the dressing,
  • Toss to combine,
  • Top with feta cheese,
  • And serve!

This village salad can be served on its own with a side of crusty bread or makes a wonderful side dish to grilled meats. If you want to make it ahead of time, simply combine the vegetables and add the dressing when you are ready to serve.

More Greek-Inspired Recipes:

 

 

Easy Black Bean Burgers

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Nothing says summer like burgers and, whether you’re vegetarian or not, these easy black bean burgers are a recipe that everyone is sure to love. Made with canned black beans, rolled oats, and spices, these homemade black bean burgers are ready in 20 minutes and packed full of flavor, fiber, and plant-based protein.

Black Bean Burger Recipe

How to Make Black Bean Burgers

Once you’ve decided what ingredients you want to include in your recipe, making the black bean burgers is pretty straightforward.

  1. Cook all of the raw ingredients,
  2. Combine all of the ingredients in a food processor,
  3. Blend until well combined.
  4. Shape into patties,
  5. Cook!

How to Cook Black Bean Burgers

Once prepared, black bean burgers can be cooked like any other burger patty; on the grill, in a grill pan, in a skillet, or in the oven. For the best results, ensure that your grill or pan is nice and hot before adding the burgers, this will help to ensure that the black bean burger patty does not fall apart. You can also add an egg or two to ensure that the patty holds together nicely.

Best Toppings for Black Bean Burgers

Once cooked, you can top your black bean burger any way you like, just like a regular burger! Some of the most popular black bean burger toppings include:

  • Lettuce
  • Tomato
  • Red Onion
  • Mayo
  • Chipotle Mayo
  • Cheese
  • Avocado
  • And many more!
Healthy Black Bean Burgers

This black bean burger recipe not only works well as a healthy vegetarian dinner but works equally well as a meal prep idea and can be served hot or cold, as a burger, topped onto a salad, or on its own.

More Black Bean Recipes:

 

Green Edamame Salad

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Covered in an Asian-inspired ginger sesame dressing, this green edamame salad is fresh, fragrant, and full of flavor. This salad works equally well as a vegetarian main course or a side dish to grilled fish or meat.

Edamame Salad

If you’re looking to mix up your salad rotation, look no further than this edamame bean salad. Although not always considered a common salad ingredient, edamame is a versatile ingredient that works well in hot and cold recipes and is a high-protein and high-fiber whole food making it the perfect addition to any healthy diet.

What is edamame?

In case you’re not familiar with it, edamame is the Japanese name for whole, immature soybeans and translates directly to “stem beans”. Like most beans, edamame beans have a softer texture and sweeter taste than actual soybeans because they are not fully mature. Edamame can be found in the freezer section of most major grocery stores and is sold both in the pod and hulled.

Edamame Nutrition

Edamame, much like soy, is considered a good source of plant-based protein and is the cornerstone of many vegetarian and vegan diets. One cup (155 g) of frozen, prepared edamame provides (1):

  • Calories: 188
  • Protein: 18.4 grams
  • Fat: 8.06 grams
  • Carbohydrates: 13.8 grams
  • Fiber: 8.06 grams
  • Sugar: 3.38 grams
  • Iron: 20% of the Daily Value (DV)
  • Calcium: 10% of the DV
  • Magnesium: 25% of the DV
  • Phosphorus: 26% of the DV
  • Potassium: 19% of the DV
  • Folate: 115% of the DV
  • Vitamin K1: 56% of the DV
  • Thiamine: 20% of the DV
  • Riboflavin: 14% of the DV
  • Copper: 27% of the DV

Edamame contains significantly more vitamin K and folate than other beans, in fact, consuming one cup of edamame beans will provide more than half the recommended daily intake of vitamin K and more than 100% of our daily folate intake.

Can you put edamame in salad?

Absolutely! Hulled edamame is a great addition to any salad. Not only does it provide a boost of vegetarian protein but it provides a boost of fiber at the same time.

How to Make Edamame Salad

Since edamame is a bean, it is great for hearty salads and lasts for days in the fridge. Making an edamame bean salad is actually quite easy:

  • Thaw frozen, shelled edamame beans,
  • Combine with chopped vegetables of your choice,
  • Cover in your favorite dressing,
  • Toss to combine,
  • And that’s it!

Once prepared, edamame salad can easily be stored in the fridge for up to 3 days and works equally well as a main course or as a simple side dish. While you can certainly use a store-bought oil and vinegar dressing, making an Asian-inspired dressing is quite easy and arguably provides better flavor.

Asian Cucumber Salad

This edamame salad recipe was actually inspired by one of my favorite takeaway salads from Mark’s and Spencer. When I lived in England it was one of my go-to options for a quick and easy lunch and I’ve loved the flavors ever since. Fortunately, with a bit of resourcefulness and trial and error, I was able to create this edamame salad with very similar flavors. Simple, fresh, fragrant, and packed full of vegetarian protein, this green edamame salad with ginger sesame dressing is a quick and easy recipe you can enjoy any month of the year.

More Healthy Make-Ahead Salads:

 

Are Smoothies Good For You?

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Fruit smoothies, green smoothies, and protein smoothies have been a popular wellness trend for the past decade and are often touted as the holy grail of nutrition and a solution to weight loss, but is it truly that simple? Although a cup of blended fruit might seem like an ideal way to start your day, there are both some benefits and some drawbacks to smoothies. It all depends on how they are made.

Are smoothies good for you?

 

What are smoothies?

Smoothies are defined by Merriam-Webster dictionary as “a creamy beverage made of fruit blended with juice, milk, or yogurt“. Although there are many different types of smoothies, the most basic smoothie begins with a base (fruit or vegetable) and includes a liquid (water, juice, milk, or non-dairy milk).  In addition to fruits and vegetables, smoothies sometimes contain additional ingredients such as ice, yogurt, nuts, seeds, protein powder, herbs, and supplements. Unlike juices, smoothies are made by blending whole fruits and vegetables and therefore still contain fiber.

Types of Smoothies

Although smoothies come in many different shapes, sizes, and formats, there is significant overlap between them.  Some of the most common types of smoothies include:

  • Fruit Smoothies:  As the name implies, fruit smoothies are made primarily of one or more types of fruit. Although they are primarily made of fruit, they may also contain vegetables or additional ingredients, and are typically very sweet in nature.
  • Green Smoothies: As the name implies, green smoothies are green in color thanks to the inclusion of leafy green vegetables such as spinach or kale. Green smoothies can also contain additional ingredients, may or may not contain fruit, and tend to be less sweet in nature.
  • Protein Smoothies: Protein smoothies contain a major source of protein and may contain fruit and/or vegetables. Common protein sources for smoothies include Greek yogurt, tofu, and/or protein powder.

Variations in Smoothies

Because smoothies are essentially a recipe, there is no single standard way of making them and, therefore, there is a lot of variation among them. Generally speaking, smoothies are made of whole foods (fruits, vegetables, yogurt, milk, etc…), however, some store-bought and pre-made smoothies do contain additional, more processed, ingredients. Some of the most popular smoothie chains and fast-food restaurants offer “smoothies” on their menus, however, when you dive into the ingredients you often see that their smoothies are made with everything from frozen yogurt to refined sugar and preservatives. Notably, many of Booster Juices’ smoothies and Freshii’s smoothies are made with frozen yogurt, while many of Jamba Juice’s smoothies are made with sherbet, Baskin Robins’ smoothies are made with numerous preservatives and some of Tim Hortons’ smoothies contain three forms of added sugar.

It is important to understand that there is a lot of variation in the term “smoothie” and not all smoothies are created equal. When it comes to real food smoothies, especially when made at home, there are many benefits to them.

Benefits of Smoothies

Whether you are using smoothies as a quick breakfast, simple snack, or post-workout shake, there are many benefits to real food smoothies. Smoothies can help to:

  • Increase Fruit and Vegetable Intake: Smoothies are a simple way to increase your overall fruit and vegetable intake without much effort. Fruits and vegetables are rich in fiber, vitamins, and minerals and they have been shown to provide a wide variety of health benefits.
  • Increase Fibre Intake: When made with fruits and vegetables, smoothies can help to increase overall fiber intake, which is essential for overall health. Fiber-rich foods help to support digestion, promote gut health, regulate blood sugar, lower cholesterol, regulate weight and regulate appetite.
  • Can Be Tailored to Meet Personal Needs: One of the best things about smoothies is that they are truly just recipes. Depending on whether you want to use a smoothie in addition to a meal, as a replacement for a meal, as a snack or as a post-workout shake, the ingredient options are endless and you can create a smoothie with specific ingredients to meet your personal needs.
  • Quick & Convenient: Smoothies are great as a grab-and-go breakfast or when you need a healthy meal in a pinch. Not only are smoothies quick to blend together, but ingredients can be pre-prepared, stored in the freezer, and ready whenever you need them.
  • Kid-Friendly: Kids are not always the biggest fans of fruits and vegetables, especially raw, so masking vegetables in smoothies with a bit of fruit is a great way to ensure they are consuming these nutrient-dense foods in their diets.

Drawbacks of Smoothies

Although smoothies can be a healthy option, when not made with care, they can also become a less-than-ideal option. Here are some of the potential drawbacks of smoothies:

  • Can Be High in Sugar: When made with lots of fruit, fruit juice, sweetened yogurts, and/or added sweeteners, smoothies can be incredibly high in sugar. Although many of these sugars may be natural, even too much of a good thing can be a bad thing. Some pre-made smoothies will boast labels with “no added sugar” and although this may be true, the total amount of sugar in a smoothie can still be problematic, even if it’s coming from real food. A simple way to mitigate this is to a) limit the total number of sources of sugar (fruit, fruit juice, sweeteners, etc…),  b) use smaller portions of fruit, c) use sugar-free liquids, and/or d) add more vegetables and sources of protein.
  • Can Be Low in Protein: If you are not intentionally adding a source of protein to your smoothie it may end up becoming a bit of a sugar bomb, and this is especially problematic if you are using smoothies as a meal replacement or post-workout meal. Although not every smoothie needs to be high in protein, especially if you are consuming it along with other food, when using it as a meal replacement, adding protein to your smoothie will help to ensure that you are eating a more balanced meal and this will help to balance your blood sugar, keep you full, and mitigate additional cravings in the long-term.
  • Not Optimal for Digestion: Although smoothies are often described as “easier on digestion”, that is not always the case. It is important to understand that the digestive process begins in the mouth and is stimulated by the act of chewing. The mastication of food helps to stimulate the enzymes in our saliva and stimulates the production of hydrochloric acid and digestive enzymes in the stomach. Therefore, by drinking blended fruits and vegetables, as opposed to chewing them, the digestive process is not stimulated in the same way. Although it is not the case for everyone, individuals who struggle with digestion or gut health may experience more negative side effects from drinking smoothies, such as bloating, gas, or indigestion.

Are fruit smoothies healthy?

Are smoothies as good as eating fruit?

It depends. According to some experts, blended fruit is not completely nutritionally equivalent to chewing whole foods as some of the fiber is lost in the process, and digestion is not stimulated in the same way. However, generally speaking, most of the nutritional properties remain present and, therefore, using smoothies as a way to increase your overall fruit and vegetable intake is fine, especially when they are homemade.

Are fruit smoothies good for you?

It also depends. If you are consuming a smoothie solely made of fruit, it is important to consider the amount of sugar present and where you might consume additional sugars throughout the day in an effort to control your total sugar intake. If you are looking to use fruit smoothies as a meal replacement, it is best to limit the total amount of fruit to 1 or 2 servings, and include a source of protein and a source of fat to ensure you are eating a balanced meal. If you wouldn’t eat 2 bananas, 1 cup of mango, 12 strawberries and 1 orange in one individual meal don’t blend it all into one drink.

Are green smoothies good for you?

Again, it depends. If you have trouble consuming green vegetables, adding them (or masking them) in a smoothie with some fruit is a great way to work on increasing your total vegetable intake. Much like fruit smoothies, if you intend to use green smoothies as a meal replacement, be sure to limit the total amount of sugar, including a source of protein, and include a source of fat to ensure it’s a well-balanced meal.

Are smoothies good for weight loss?

Although smoothies are often marketed as a weight-loss tool, they are not always the best solution. Much like any real food, smoothies can support a goal of weight loss but do not always support a goal of weight loss. On a foundational level, in order for weight loss to occur there must be a calorie deficit over a period of time (i.e. calories expended > calories consumed). When created with care, smoothies can be a simple way to reduce calorie intake at a meal, however, this can also be done by adjusting the total amount of calories consumed from real food at a meal. Whether you consume 300 calories from a smoothie or 300 calories from eggs and toast does not make a difference. It is the deficit created by the total number of calories that is most important when it comes to weight loss.

For long-term success, my suggestion is always to focus on whole foods, learn to consume them in appropriate amounts for your personal goals, and make choices that are sustainable. Yes, using smoothies as a meal replacement may help to reduce calorie intake, but if you don’t learn to do this will real food meals, do you want to be stuck drinking smoothies for the rest of your life simply to maintain your weight?

Are green smoothies healthy?

 

So, are smoothies healthy?

When made with real food, smoothies are most certainly a healthy choice. Whether you are opting for a fruit smoothie, a green smoothie, or a protein smoothie, when made with whole foods such as fruits, vegetables, yogurt, nuts, seed, or milk, smoothies can certainly be included in a healthy diet. The healthiness of a smoothie depends largely on its ingredients, its purpose, and the context of the individual’s overall diet and health goals.

How To Make a Healthy Smoothie

The best way to make a healthy smoothie is to make it yourself and, if you intend to use it as a meal replacement, create a balanced meal with fiber, protein, and fat. Here are some general guidelines for creating a healthy smoothie:

  • Use Real Food: Ensure that your smoothie is made solely of whole foods such as fruits, vegetables, nuts, seeds, yogurt, or milk.
  • Avoid Added Sugars: Limit any added sugars such as sweetened yogurt, sweetened fruit juice, or sweetened milk.
  • Include Protein: Ensure that you add a source of protein such as yogurt, Greek yogurt, cottage cheese, tofu, or protein powder to help create a more well-balanced meal.
  • Include Fat: Ensure that you include sources of fat such as whole milk, yogurt, cottage cheese, nuts, or seeds to help create a more well-balanced meal.

The Bottom Line

Some smoothies, especially homemade smoothies, are rich in nutrients, vitamins, and minerals and can be a good source of nutrition in a healthy diet. When making smoothies at home, it is best to focus on whole foods, avoid added sugars, and include a source of protein and fat, especially if you are using them as a meal replacement. If you are buying a pre-made or store-bought smoothie be sure to read the ingredients and choose varieties that are made with real food, have little to no added sugar, no artificial sweeteners, additives, or preservatives. Moreover, when buying pre-made smoothies be sure to check the serving size as many brands contain more than one serving per container.

Grilled Cilantro Lime Chicken

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Tender, juicy, and zesty, this grilled cilantro lime chicken is packed full of flavor thanks to a quick and easy cilantro lime marinade. Whip this up at your next summer BBQ or as a simple meal prep protein that you can use to create healthy meals all week long.

Cilantro Lime Grilled Chicken

 

Chicken thighs are one of my favorite things to cook on the grill. They are inexpensive, tasty, and incredibly easy to cook. Although I enjoy both bone-in and boneless chicken thighs, skinless and boneless chicken thighs are just so quick and easy to cook and are packed full of flavor. They have just enough dark meat to stay tender, but not enough to put anyone off, especially when they are covered in a flavourful marinade, and I think this cilantro lime chicken is the perfect way to do it.

How To Make Cilantro Lime Chicken

Making cilantro lime grilled chicken thighs is actually quite easy. All you need is a cilantro lime marinade, a bit of time, and a hot grill.

  • Chop the ingredients for the cilantro-lime marinade and whisk them together,
  • Pour the marinade over the chicken thighs,
  • Allow to marinate in the fridge for at least 30 minutes,
  • Heat the grill to medium-high heat,
  • Grill the chicken thighs until tender,
  • And that’s it!

Although this recipe is cooked on the grill, the chicken could also be cooked in a grill pan, baked in the oven, cooked in a slower cooker, or in an instant pot if needed.

How to Serve Cilantro Lime Grilled Chicken

This cilantro lime grilled chicken can certainly be served on its own but it’s extra tasty paired with a side of white rice, grilled sweet potato wedges, Mexican street corn salad, or a scoop of apple cider vinegar coleslaw. Plus, any leftover chicken works really well in tacos, salads, sandwiches, or soups.

Chicken Thighs or Chicken Breast?

Although this recipe calls for chicken thighs, chicken breasts will work equally well. However, you may need to adjust the cooking time slightly since chicken breasts are typically thicker in nature and will therefore take longer on the grill.

 

Cilantro Lime Chicken Recipe

 

If you ask me, this cilantro lime grilled chicken recipe is the perfect summer meal! Ready in under 30 minutes, crispy on the outside and tender on the inside, it’s a quick, easy and healthy dinner idea that the whole family is sure to love.

More Healthy Chicken Recipes:

 

 

Frozen Yogurt Bark

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Nothing says summer like a cool and refreshing dessert and this frozen yogurt bark is a fun and healthy way to do it! Studded with fresh berries and chopped almonds, this frozen yogurt bark recipe is a delicious treat that the whole family is sure to love.

Frozen Yogurt Bark

 

I know what you might be thinking; “What the heck is frozen yogurt bark?” and, trust me, I thought the same thing! Although I’ve certainly enjoyed chocolate bark and frozen yogurt before, the combination of the two was completely new to me but, as it turns out, it works incredibly well.

Frozen yogurt bark is actually as simple as it sounds, it’s slices of yogurt dotted with toppings and frozen in the freezer to create a handheld treat. Not only does it create a healthy dessert that is made completely of real food but it requires absolutely no cooking at all, making it the perfect kid-friendly recipe.

What You’ll Need

  • Plain Yogurt or Greek Yogurt: Frozen yogurt bark can be made with plain yogurt or Greek yogurt as they freeze equally well. If you are looking to increase the overall protein content of the bark, plain Greek yogurt is recommended.
  • Maple Syrup or Honey: Maple syrup or honey can be added to naturally sweeten the yogurt. You can use sweetened yogurt if needed, but opting for plain yogurt helps to control and limit the total sugar in the recipe.
  • Vanilla: A splash of vanilla extract helps to add a subtle flavor, however, this can easily be omitted if needed.
  • Berries: This recipe calls for a combination of blueberries, strawberries, and raspberries; however, you can use any combination you like and use frozen berries if needed.
  • Almonds: Sprinkle the top of the bark with some finely chopped almonds for a bit of extra flavor and crunch. Pecans, walnuts, or pistachios would also work well, or the nuts can be omitted entirely.
  • Chocolate or Shredded Coconut: Although not included in this recipe, you can also add chocolate chips, chocolate shavings, or a bit of shredded coconut to the bark. These ingredients can be stirred directly into the yogurt or sprinkled on top along with the berries and chopped almonds.

How to Make Frozen Yogurt Bark

Making frozen yogurt bark is simple it can hardly be considered a recipe. Here’s what to do:

  • Mix plain yogurt with a bit of maple syrup or honey,
  • Spread the yogurt mixture onto a baking sheet,
  • Sprinkle with toppings of your choice,
  • Transfer to the freezer until frozen,
  • Slice into pieces,
  • Voila!
Berry Frozen Yogurt Bark

Regardless of which topping combination you choose, this frozen yogurt bark is sure to be a hit with the whole family! Whip up a batch today, break it into pieces, and store it in an airtight container in the freezer for a healthy, cooling, and refreshing snack on a hot summer day.

More Healthy Frozen Desserts:

 

 

12 Healthy Daily Habits

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Creating a healthy daily routine is a simple yet effective way to build consistency when it comes to your health. Not only does your daily routine impact your overall health, but it has a direct impact on your stress levels, sleep habits, and eating patterns. Everything from what you do first thing in the morning to what you do last at night plays a role in your overall health. Although it can be tempting to change everything at once, focusing on small habits and doing them on a daily basis is the best way to make a healthy daily routine, and healthy daily habits last for the long term.

Healthy Daily Habits

According to the dictionary, a habit is defined as “a settled tendency or usual manner of behavior” or “a behavior pattern acquired by frequent repetition “. Therefore, by definition, a habit is something that is done regularly or repeatedly, and creating regularly healthy habits is essential for our health. Although eating vegetables once in a while or exercising once in a while is great, doing these habits frequently and regularly is how they are most beneficial.

In fact, the structure of your day and the habits you choose to follow can have a major effect on your physical, mental,l and emotional health. Healthy habits that are done on a regular and consistent basis can be the difference between operating at peak efficiency or struggling to reach your health goals. Although everyone is unique and everyone’s lifestyle is different, there are some common healthy daily habits that everyone can implement for improved health. Surprisingly, some of the most beneficial healthy daily habits have absolutely nothing do to with diet and exercise at all.

12 Healthy Daily Habits to Start Today

Here is a list of 12 healthy daily habits that you can do every day to help create a healthier lifestyle.

1. Wake Up Early

Alright, you don’t need to rise and shine with the sun every morning, but waking up at a decent (early) hour is essential for optimal health.  The human body and brain have evolved to follow a circadian rhythm that helps to regulate sleep and wake patterns that are set by our natural environment, specifically the rising and setting of the sun. This natural circadian rhythm also corresponds with the body’s natural cortisol levels: a hormone well known for its role in our metabolism, immune system, stress response, and energy levels. In a balanced state, cortisol levels start to rise 2-3 hours after the onset of sleep and continue to rise into the early morning helping to wake us. Cortisol levels in the body will then peak around 8:30 am or 9:00 am and continue to gradually decline as the day continues. Therefore, following the body’s natural circadian rhythm and cortisol levels is a simple way to maximize energy levels, productivity, and overall health.

2. Drink Water Before Anything Else

Staying hydrated is vital for our health and although we’ve heard it many times, it’s often overlooked. Our bodies are 60% water and not drinking enough water can lead to more than just dehydration. In fact, low levels of dehydration are linked to fatigue, headaches, and increased cravings. Although it is imperative to drink water throughout the day, one of the best (and easiest) times to drink water is first thing in the morning. So, before you start sipping on your morning brew, drink a glass of water. Not only is it refreshing, but it can help to hydrate the body while aiding digestion and metabolism at the same time.

3. Make Time for Movement

Humans are designed to move but as we create more sedentary lifestyles we are moving less and less. Many of us work sitting down, travel sitting down, and relax sitting down, so it is becoming more and more important that we create ways to move since they are no longer occurring organically. Gone are the days when our daily lives included manual labor and, therefore, we must carve out specific time for movement lives. Exercise has tremendous health benefits for both the body and the mind and there are so many different ways to create movement in your day. Whether you love biking, swimming, dancing, or going to the gym, it is imperative that you find some form of movement that you enjoy and make time for it on a daily basis.

4. Spend Time Outside

Getting fresh air on a regular basis is one of the easiest ways to improve your overall health. Exposure to the sun enables the body to produce vitamin D, which has been shown to have many essential functions in the body. Deficiency in vitamin D has been linked to fatigue, weakened immune system, bone and back pain, low mood, and depression. Ironically, vitamin D is one of the most commonly supplemented vitamins, while daily exposure to the sun could prove to be a simple solution to this concern. So, whether it’s spring, summer, winter, or fall, ensure that you spend some time outside every single day.

5. Eat Sitting Down

When it’s time to eat, sit down. Not only does the act of sitting down help to ensure that we are not mindlessly eating in front of the pantry, but eating while sitting down helps to support digestion. Eating while sitting down forces you to slow down and chew the food you are eating, which is the first (and most important) step in the digestive process. The act of sitting down also helps to ensure that the body is in a more optimal postural position for the digestive system. So, if you constantly find yourself munching everywhere around the house, implement this simple guideline of eating while sitting down to help bring more awareness to your food and your health.

6. Go For a Walk

Walking is one of the most underrated healthy habits you can do. Walking is often overlooked because it’s so simple or it “doesn’t burn that many calories” but science shows that putting one foot in front of the other can lead to some impressive mental and physical health benefits. Not only does walking improve fitness, and cardiovascular markers and help to prevent weight gain, but it has also been shown to improve posture, mood, circulation, the risk for chronic disease, as well as alleviate fatigue and depression. Moreover, going for a walk every day, long or short, can help to increase the amount of time spent outside and exposure to sunlight, further supporting the body’s production of vitamin D and natural circadian rhythm.

7. Take Time to Cook

Learning to cook is one of the simplest healthy daily habits you can do and one of the greatest gifts you can give to your health. Although cooking is often thought of as a “chore” it is, in fact, a basic human skill that is required to satisfy a basic human need. Not only is does cooking help to control the quality of the food that you eat, but it helps to create more appreciation for your food and a connection to it. If you are just reheating food in the oven every night or ordering takeout it will be more challenging to bring mindfulness to your eating habits and your food. Moreover, cooking is a simple form of self-care that you can practice every single day, making it one of the most beneficial healthy daily habits.

8. Eat a Vegetable

This is certainly not the first time you’ve been told to eat vegetables, so consider it a simple reminder. Not only are vegetables whole foods but they are rich in vitamins, and minerals and are great sources of fiber, which can help to maintain a healthy gut, and prevent constipation and other digestion issues. Individuals who consume vegetables regularly had roughly a 20% lower risk of coronary heart disease and stroke, compared with individuals who ate less than 3 servings per day. Moreover, by virtue of adding more vegetables to your diet, there becomes less and less room for processed foods, refined carbohydrates, and added sugars. So, instead of focusing on what not to eat, focus on what you can eat and eat more of it.

9. Put Your Phone Away

Putting away your phone (tablet or computer) might seem like a simple challenge, but being connected 24/7 can have many negative side effects on our health. The average person has eight social media accounts and spends at least 2 hours and 24 minutes checking their phone every day. Just think of all the time that could be spent outside, moving, exercising, or cooking! This constant digital connection can increase perceived stress and constant exposure to blue light has been shown to suppress the production of the body’s natural melatonin production, which is integral to the body’s natural circadian rhythm and sleep patterns. So instead of cruising the web until the wee hours of the morning, turn off your phone at least one hour before bed and allow yourself to relax and unwind without the digital stress.

10. End the Day with a Clean Kitchen

Whether you are aware or not, the physical space we live in has a large effect on how we behave. A messy bedroom, cluttered living room, and dirty kitchen can all have a negative impact on our mental state and our health. Not only does tidying up help to make things like cooking and exercise easier, by creating more space and time, but it decreases frustration, improves efficiency, and can serve as a catalyst for further change. So, after every meal, do the dishes and put things away or, at the very least, do the dishes at the end of the day. Going to bed with a clean kitchen allows you to wake up to a fresh start without having to deal with yesterday’s mess.

11. Read Something

Reading has benefits to both your physical and mental health and those benefits can last a lifetime. Not only can reading stimulate growth, but it can help to reduce stress, prevent age-related cognitive decline and promote a good night’s sleep. Reading is the workout for your mental health and, the same way you take care of your body, it’s important to take care of your brain.

12. Go to Bed Early

Sleep is the only time during the day when our bodies are able to relax, unwind and recover. Unfortunately, many people are falling short of the recommended 8 hours of sleep per night and this can have devastating impacts on our health. Many people are putting off bedtime in favor of other activities; including television, social media, and video games, but over time this can come at the cost of our health. Lack of sleep, or poor quality sleep, has been linked to memory issues, mood changes, weakened immunity, altered eating behavior, and increased aging. Not to mention, sleep has been shown to support weight loss given lack of sleep has been shown to create hormone imbalances in insulin, leptin, cortisol, and many other hormones, which have a profound impact on weight. Moreover, going to bed earlier will actually make waking up early easier, which is one of the most important healthy daily habits you can do. So, if you are a night owl, try to get to bed a little earlier by giving yourself a curfew because, let’s be honest, nothing productive happens after 10:00 pm. Turn off digital devices, turn down the lights, read a book and focus on getting restful shut-eye.

The Bottom Line

Creating a healthy lifestyle does not mean that you need to pull a 180 or make sweeping changes all at once. In fact, it’s quite the opposite. By focusing on small healthy daily habits and creating ones that you truly enjoy, you are more likely to maintain them for the long term. Developing healthy daily habits will take time, dedication, and determination, but that does not mean they can’t be done. Remember, you’re not in a race. Instead, avoid extreme solutions, take your time, and work on individual healthy habits to help ensure that your health and success are long-lasting.

Grilled Pork Chops with Peach Salsa

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These quick and easy grilled pork chops with peach salsa are the perfect recipe for summer! Soaked in a flavourful marinade, grilled to perfection, and topped with corn and peach salsa, these grilled boneless pork chops are healthy, fresh, and full of flavor.

Grilled Boneless Pork Chop Recipes

In my opinion, pork chops are an underrated cut of meat. Not only are they inexpensive compared to other cuts, but they are incredibly versatile, nutritious, and packed full of flavor. Although often considered a fatty cut of meat, certain cuts of pork, specifically pork loins and pork chops, are quite lean sources of protein. In fact, gram per gram, pork chops are comparable to chicken in terms of fat, making them an ideal source of protein for a quick recipe on the grill.

Tips for Cooking Grilled Pork Chops

Grilling pork chops may be one of the quickest and easiest ways to create a moist and flavourful pork chop. Here are some simple tips for cooking grilled pork chops:

  • You can cook bone-in and boneless pork chops on the grill. Boneless pork chops will take less time but bone-in pork chops will provide more flavor.
  • A pork chop marinade can be made up to 24 hours in advance and pork chops can be stored in the marinade in the fridge until you are ready to grill.
  • Be sure to take pork chops out of the fridge for at least 1 hour before cooking to allow them to come to room temperature. This will allow for a more even cooking all the way through and less time for the pork chops to lose moisture on the grill.
  • Season your pork chops generously with salt and pepper before adding them to the grill. This is especially important if you are not using a marinade as it will help to enhance the overall flavor of the pork chops.
  • Make sure that your grill is nice and hot before adding your pork chops. This will help to ensure that the meat does not stick to the grill and you get moist and juicy grilled pork chops.
  • Pork chop cooking time will vary depending on their thickness and whether they are bone-in or boneless chops. Expect to grill pork chops for at least 4 to 5 minutes per side or until they reach an internal temperature of 145°F.
  • Once cooked, allow the grilled pork chops to rest for 5 minutes before serving so that juices redistribute in the meat. This is an important step to create juicy and tender grilled pork chops!

Regardless of what type of pork chop you choose, what takes this grilled pork chop recipe to the next level is the addition of peach salsa. Made with ripe peaches, corn, fresh herbs, and a splash of lime, it’s the perfect sweet complement to the smoky and savory flavors of the pork chops.

These grilled pork chops with peach salsa are the perfect summer meal. Serve these boneless grilled pork chops on their own, with a side of grilled sweet potatoes, or with a big green salad for a quick and easy family-friendly dinner.

More Healthy Pork Recipes:

 

Triple Berry Crisp

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Made with fresh berries, rolled oats and naturally sweetened with honey, this triple berry crisp is a healthy dessert that is perfect for summertime. Not to mention, it’s quick and easy to make and is equally delicious served on its own or topped with a dollop of yogurt, whipped cream or ice cream.

Triple Berry Crisp

What You’ll Need for a Healthy Berry Crisp

Making a healthy berry crisp is actually quite simple and once you’ve got the basics down the flavour combinations are endless. Here are some simple tips to consider when making a berry crisp.

  • Berries: Fresh or frozen berries can be used to make a berry crisp, any combination of strawberries, blueberries, raspberries or blackberries works well.
  • Oats: The key to a good crisp is using the right oats. Rolled oats or old fashion rolled oats work best, however, quick-cooking oats would also work if needed.
  • Honey: Using a natural sweetener is a simple way to make any berry crisp a little healthier. I opted to use honey but maple syrup or brown sugar would also work well.
  • Starch: Because fruit naturally contains water, including a bit of starch in your berry crisp filling can help to ensure that it does not become too runny or liquidy. I used cornstarch in my recipe, however, a bit of all-purpose flour or arrowroot powder (gluten-free) would also work well.
  • Butter: The key to a good berry crisp and golden colour, is a little bit of butter. This natural healthy fat has a neutral taste and pairs well with berries. If you can’t consume butter, coconut oil would work equally well.
  • Nuts: For a bit of extra crunch and flavour you can add some chopped nut or nut meal to the crisp. I chose to use almonds, however, pecan or walnuts would also pair well in any berry crisp.
Healthy Triple Berry Crisp

If you ask me, this triple berry crisp is a crowd-pleasing recipe and a wonderful way to celebrate all of the fresh flavours of summer! Whip up this healthy triple berry crisp today and you’ll have a delicious dessert, snack (or breakfast!) for days to come.

More Healthy Berry Crisp Recipes:

Spinach Egg Muffins

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If you like Starbucks egg bites you need to try this recipe! These spinach egg muffins with feta cheese are a high in protein, filled with healthy fats, and complete with leafy greens and fiber making them a great grab-and-go breakfast.

Healthy Spinach Egg Muffins with Feta

 

If you’ve never made them before, breakfast egg muffins are similar to mini frittatas: an egg-based dish similar to an omelet that is filled with meat, cheese, or vegetables. The beauty of mini frittatas, or egg muffins, is that they are simple, inexpensive, and versatile to make. Not only are the flavor options endless, but they are a great way to use up leftovers or odds and ends you have in the fridge.

For this particular egg muffin recipe, I opted to go with a simple combination of spinach and feta cheese because I think the flavors pair beautifully and it’s a great way to add some more leafy greens and fiber to your diet. Although I used feta cheese, you could truly use any type of cheese that you like, cheddar, mozzarella or goat cheese would work particularly well, and it’s a great way to add a little boost of protein to your breakfast at the same time. When shopping for cheese, be sure that you read the ingredients and opt for natural cheeses made with milk, salt, microbial enzyme, and bacterial cultures.

In addition to being easy to make, these spinach and feta egg muffins are high in protein, full of nutrients, and low in calories. Each egg and spinach muffin contains 7 grams of protein and 100 calories making them an ideal breakfast for any diet or health goal and a great way to start the day.

Baked Egg Muffins with Spinach and Feta

 

These healthy breakfast egg muffins with spinach and feta cheese are a great meal prep idea that works well for breakfast, lunch or a simple snack. Meal prep a batch of these spinach egg muffins this weekend and you’ll have a healthy, high-protein meal ready to go every day of the week.

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Greek Yogurt vs. Regular Yogurt: Which is Better?

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From protein to probiotics, yogurt is a healthy, whole food that provides a number of different health benefits, but with so many different options, what yogurt should you choose? In recent years, Greek yogurt has become increasingly popular among health enthusiasts, but is it actually better for you? And what’s the difference between Greek yogurt and regular yogurt? Let’s dig in and answer the great debate: Greek yogurt vs. regular yogurt, which is better for you?

Greek Yogurt vs. Regular Yogurt: Which is Better?

Table of contents

What’s the difference between Greek yogurt and regular yogurt?

Both Greek yogurt and regular yogurt are cultured dairy products made from milk and are actually a lot more similar than you may think.

Regular yogurt is made by fermenting milk with bacterial culture. Fresh milk is first pasteurized to eliminate bacteria, and then lactic bacteria starters (cultures) are added to the milk to begin the fermentation process. Once the cultures have been added, the milk is kept at a specific temperature to help stimulate the bacteria’s activity, which converts the lactose (the sugars naturally found in milk) to lactic acid to thicken the milk and give yogurt its signature tangy taste.

Greek yogurt is made through the same process as regular yogurt; however, once fermented, the yogurt is strained to remove excess liquid whey (milk’s watery component) and lactose (milk’s sugar), leaving behind a thicker-textured yogurt. At least, this was the traditional process.

Traditionally made Greek yogurt is strained in cloth bags to create a thick and creamy texture; however, some modern productions use different methods to achieve the same result. Today, not all yogurt labeled “Greek yogurt” is made by the traditional process. Some of the more inexpensive and processed forms of Greek yogurt receive their thick texture through the addition of milk proteins, thickening agents, or other dry ingredients (1). So it’s best to read the ingredients to ensure that you are buying traditional Greek yogurt, not the fake processed versions.

Infographic of nutrition comparison of Greek yogurt vs. regular yogurt.

Greek Yogurt vs. Regular Yogurt: Nutrition

Here is a nutrition comparison of plain, whole milk Greek yogurt and plain, whole milk regular yogurt per 3/4 cup (175 gram) serving (2, 3).

Nutrition per 3/4 cup servingGreek YogurtRegular Yogurt
Calories165 calories137 calories
Protein15.37 grams6.69 grams
Fat7.68 grams7.84 grams
Carbohydrate8.31 grams9.75 grams
Fiber0.00 grams0.00 grams
Sugar5.69 grams7.16 grams

Calories

Greek yogurt contains slightly more calories than regular yogurt. A 3/4-cup serving of Greek yogurt contains 165 calories, while a 3/4-cup serving of regular yogurt contains 137 calories.

The discrepancy in calories can be attributed to the different balances of macronutrients, particularly the higher protein content of Greek yogurt, in the different styles of yogurt.

Protein

Greek yogurt contains more protein than regular yogurt. A 3/4-cup serving of Greek yogurt contains 15.37 grams of protein, while a 3/4-cup serving of regular yogurt contains 6.69 grams of protein.

Greek yogurt is naturally higher in protein and lower in carbohydrates per serving due to the straining process used to produce it. By removing the excess liquid whey and lactose, a higher protein product is created. 

Fat

Greek yogurt and regular yogurt contain similar amounts of fat. A 3/4-cup serving of Greek yogurt contains 7.68 grams of fat, while a 3/4-cup serving of regular yogurt contains 7.84 grams of fat.

The straining process does very little to remove excess fat from the yogurt; rather, it is largely dependent on the fat content of the milk used to create the yogurt.

Carbohydrates

Greek yogurt contains slightly fewer carbohydrates than regular yogurt, although the difference is minimal. A 3/4-cup serving of Greek yogurt contains 8.31 grams of carbohydrates, while a 3/4-cup serving of regular yogurt contains 9.75 grams of carbohydrates.

Because Greek yogurt has been strained to remove excess whey and lactose, it contains fewer carbohydrates than regular yogurt.

Fiber

Neither Greek yogurt nor regular yogurt contains fiber.

Sugar

Greek yogurt contains slightly less sugar than regular yogurt. A 3/4-cup serving of Greek yogurt contains 5.69 grams of sugar, while a 3/4-cup serving of regular yogurt contains 7.16 grams of sugar.

The sugar in plain Greek yogurt and regular yogurt is naturally occurring; however, some brands will include added sugar for flavor.

Vitamins & Minerals

The process of creating Greek yogurt does very little to change the nutrient composition of yogurt; therefore, both Greek yogurt and regular yogurt are excellent sources of calcium, magnesium, vitamin B12, and iodine.

Other Factors to Consider

Ingredients

Regular yogurt and Greek yogurt contain similar ingredients, as it is merely their process of production that makes them different. Both regular yogurt and Greek yogurt are made with milk and active bacterial cultures.

Probitoics

Yogurt is well known for being a source of probiotics; a form of friendly bacteria found in fermented foods. Probiotics are created during the fermentation process of converting milk to yogurt and are forms of live bacteria that feed our gut and support our overall health. Both regular yogurt and Greek yogurt are good sources of probiotic bacteria, assuming they are made through the traditional process and only include milk and active bacterial cultures.

Taste and Texture

Due to its slightly acidic nature, regular yogurt has a slightly sour taste; however, it’s still slightly sweeter than Greek yogurt. Greek yogurt is, by nature, thicker and creamier in texture and has more of a tangy yogurt taste, and is, therefore, a great alternative or substitute for sour cream or mayonnaise.

So, which one is healthier?

Although regular yogurt and Greek yogurt do have subtle nutritional differences, one is not better than the other; they are simply different. Greek yogurt is merely regular yogurt that has been extensively strained to create a slightly higher protein, thicker, and creamier-textured yogurt. If you are looking to boost your protein intake or prefer a thicker yogurt, Greek yogurt is a great option; however, regular yogurt is equally as nutrient-dense and rich in probiotics.

The Bottom Line

Both Greek yogurt and regular yogurt are nutrient-dense, whole foods that can be included in a healthy diet. Regardless of which option you choose, be sure to read the ingredients and opt for unsweetened versions made solely of milk and active bacterial cultures to ensure that you are receiving all of the health benefits that yogurt can provide.

Spicy Tuna Poke Bowls

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Made with chunks of fresh tuna and covered in a spicy mayo sauce, these spicy tuna poke bowls are healthy, quick, and easy to make at home. Whether you’ve never made tuna poke or you’ve tried it once before, these spicy little bowls are worth a try.

Spicy Tuna Poke Bowls

What is Tuna Poke?

If you’ve never tried poke before, the word poke simply means “chunk” in Hawaiian and typically refers to seafood or meat that has been cut into small chunks and soaked in a flavourful marinade. Poke can be served as an appetizer or a main course, on its own or paired with other ingredients. Due to its strong Japanese and Korean influence, poke is commonly paired with umami flavors and ingredients such as soy sauce, sesame oil, seaweed, and tobanjan, a salty bean paste made from fermented broad beans, however, today there are many different ways to create tuna poke or tuna poke bowls.

How to Make Tuna Poke Bowls

Building tuna poke bowls is actually a lot easier than you might think; here are some key components to consider:

  • Tuna: A traditional ahi tuna poke uses bigeye or yellowfin tuna, however, the most important factor is using very fresh sushi- or sashimi-grade fish. Be sure to check with your local fishmonger when you plan on making poke using raw fish.
  • Marinade: Although tuna is delicious on its own, the key to building flavor in a tuna poke bowl is to create a flavourful marinade to help enhance the flavors of the fish. A simple combination of soy sauce, rice vinegar, sesame oil, and red pepper flakes is a great way to add a savory, salty, spicy, and slightly sweet bite to the dish.
  • Rice: Most poke bowls start with a layer of jasmine rice, although some recipes will call for seasoned rice, made with furikake, plain jasmine rice works just fine.
  • Vegetables: Tuna poke bowls are typically paired with a variety of fresh vegetables, which can help to add some extra crunch, flavor, and fiber. Some of the more commonly used vegetables in tuna poke bowls include radish, cucumber, carrots, and edamame.
  • Sauce: Poke bowls can be dressed with an assortment of sauces including sriracha, eel sauce, ponzu, and soy sauce, however, a spicy mayo sauce tends to be the most popular. By simply combining some mayonnaise with a bit of hot sauce you can easily create a delicious spicy mayo sauce in minutes.
  • Seasonings:  Once complete, a tuna poke bowl can be topped with additional seasonings such as scallions, sesame seeds, or chili flakes for extra flavor and texture.

Although a more traditional tuna poke bowl recipe will include seaweed and tobanjan, for this particular recipe I opted to create a simplified version with easy-to-find ingredients that are available at major grocery stores so that you can whip up these spicy tuna poke bowls with minimal effort.

Tuna Poke Bowls with Spicy Mayo

Are Tuna Poke Bowls Healthy?

They most certainly are! Made completely of real food and complete with protein, carbohydrates, fiber and healthy fats, poke bowls are a well-balanced meal idea that is nutritious and delicious. Not to mention, the ingredients in poke bowls are easily adaptable so you can adjust them to meet your personal needs. If you are concerned about calories you can reduce the total amount of mayonnaise or use a different sauce, and if you prefer a low-carb version you could easily swap the rice for cauliflower rice, zucchini noodles, or omit it altogether.

Regardless of what combination of vegetables, sauces, and seasonings you choose, these spicy tuna poke bowls are a quick and easy healthy meal idea that works equally well for lunch and dinner.

More Fish and Rice Recipe:

 

Apple Cider Vinegar Coleslaw

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If you’re looking for a ridiculously easy recipe for coleslaw, look no further than this one! Made with a simple homemade dressing, shredded cabbage, and carrots, this apple cider vinegar coleslaw is a healthy and hearty side dish that works well for any meal of the day.

Apple Cider Vinegar Coleslaw

This vinegar coleslaw recipe is so quick and easy to make it’s the perfect side dish for a summer BBQ. Although a more traditional coleslaw recipe calls for a mayo-based dressing, a vinegar-based dressing is a great way to create a healthy coleslaw that is still packed with flavour. For this particular recipe, I used an apple cider vinegar dressing because it’s a great combination of tangy and sweet and it provides numerous health benefits at the same time. Not only is apple cider vinegar known for aiding digestion and blood sugar regulation, but the cabbage and carrots help to increase the overall fibre content of the dish.

For the best results, be sure to slice your cabbage and carrots thinly using a sharp knife or mandolin slicer. Not only will this make for a better texture, but it will allow the vegetables to absorb more of the apple cider vinegar dressing.

Plus, although this healthy vinegar coleslaw recipe calls for a combination of green and red cabbage you can truly use any combination of cabbage you have on hand and, if you wanted to make this dish extra colourful, a couple of handfuls of freshly chopped kale is a great compliment to the tangy flavours in this apple cider vinegar coleslaw.

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About Stephanie

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

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