Stephanie Kay Nutrition

Real Food for Real Life

Greek Yogurt vs. Regular Yogurt: Which is Better?

Published on by

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

Published on by

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

Published on by

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.

More Cabbage Salads:

Honey Ginger Grilled Salmon

Published on by

Ready in 30 minutes, this honey ginger grilled salmon is a foolproof recipe that works for dinner any night of the week. Not only is it quick and easy to make but the combination of orange juice, honey, ginger, and garlic is packed full of flavour.

Honey Ginger Glazed Salmon

There is nothing better than a quick and easy dinner idea that is packed full of flavour, and this salmon recipe is exactly that. Made with a honey, ginger, and soy sauce glaze, this healthy grilled salmon recipe is a staple dinner idea that creates a moist and flavorful salmon with minimal effort. Not only is salmon high in protein, but it’s also a rich source of healthy fats, specifically omega-3 fatty acids, making it a fantastic addition to any well-balanced meal.

The reason I love this recipe so much is that it’s made with minimal ingredients, and it’s incredibly quick to prepare. For the best results, I suggest allowing the salmon to sit in the marinade for at least an hour; however, if you’re short on time, you can let it sit for 10 or 15 minutes and still create plenty of flavours.

Honey Ginger Soy Salmon

Grilled Honey Ginger Salmon

I personally love serving this salmon with grilled sweet potatoes and a simple salad, but you can truly pair it with any side you like. Although this recipe calls for the salmon to be grilled, you could easily cook it in the oven if you prefer. Simply preheat the oven to 400°F, place the salmon and marinade in an oven-proof baking dish, and allow it to cook for 20 minutes or until the salmon can be flaked with a fork. This honey ginger salmon recipe calls for soy sauce, however, you could certainly use tamari or coconut aminos if you wanted to make it gluten-free.

More Healthy Salmon Recipes:

 

Mixed Berry Muffins

Published on by

Made with rolled oats, yogurt, and a mixture of berries, these mixed berry muffins are nutritious, tasty, and full of fiber. Not only are they absolutely delicious served warm out of the oven but they store incredibly well in the fridge or freezer so you’ll have healthy, family-friendly snacks ready to go for days to come.

Muffins Mixed Berry

 

Muffins are one of my favorite things to bake. Not only can they be adapted to the seasons, but there are so many different ways to make a classic muffin recipe a little bit healthier. In fact, everything from the flour to the sweetener and the oil used in the recipe can be changed or adapted to make (what can be) an indulgent treat just a little bit lighter and more real food-based.

How to Make Healthy Mixed Berry Muffins

For this particular mixed berry muffin recipe, I opted to add rolled oats for some additional fiber, use brown sugar (and less of it) as opposed to refined white sugar, olive oil instead of vegetable oil, and added some plain yogurt to help keep the muffins moist and add a little boost of protein at the same time. Although this recipe calls for plain yogurt, you could certainly use Greek yogurt if you prefer, which would help to increase the overall protein content of the muffins.

 

Mixed Berry Muffins Recipe

 

To make these mixed berry muffins I used a combination of fresh strawberries, raspberries, and blueberries, however, you could truly use any combination of fresh berries you enjoy (blackberries would be great!) and frozen berries would work equally well. Regardless of what combination you choose, these healthy mixed berry muffins are so golden, fluffy, and delicious, that nobody will even notice how good they are for you.

More Healthy Berry Muffin Recipes:

 

Summer Bean Salad

Published on by

Made with white beans, lots of veggies and a fresh lemon dressing, this colourful summer bean salad is the perfect make-ahead summer meal. This salad would equally well as a vegetarian main course or a side grilled for grilled meat, burgers, or anything you’re cooking up at any summer BBQ.

Summer Bean Salad

As soon as the weather heats up, there is nothing I love more than a hearty salad that I can make ahead of time and store in the fridge until I’m ready to eat. Although a classic three-bean salad will always be my favourite, the versatility of bean salads is what makes them such a great make-ahead salad option. Not only can you use dried beans or canned beans, but you can truly use any type of bean that you like, and the vegetable and dressing combinations are endless. Plus, beans are a convenient and inexpensive nutritional powerhouse that are packed with fibre and vegetarian protein.

The key to a good bean salad recipe is a) using hearty vegetables that won’t get soggy, and 2) a fresh and vibrant dressing. For this summer-inspired bean salad, I opted to use seasonal vegetables and included asparagus, yellow zucchini and cherry tomatoes, which helped to provide a splash of colour at the same time,  and kept the dressing really simple with a fresh lemon dressing. If you’re not a fan of these particular vegetables, bell peppers, cucumbers, green beans and corn would all work equally well, and you could truly use any oil-based dressing that you like.

If you ask me, this vegetarian bean salad is the perfect summer salad as it works well as a simple lunch or healthy side dish to any summer BBQ. Whip it up today and you’ll have a healthy pre-made meal ready to eat whenever you need it.

Did you make this recipe? Rate it below!

 

Strawberry Baked Oatmeal

Published on by

Filled with rolled oats and fresh strawberries, and sweetened with honey, this strawberry baked oatmeal is the perfect summer breakfast and a great meal prep idea for quick and easy mornings.

Strawberry Baked Oatmeal

 

When it comes to busy mornings, there is nothing quite like a healthy baked oatmeal recipe. Not only is it easy to make and quick to prepare, but once you’ve got the basics down you can honestly flavour baked oatmeal any way that you like. From berries to bananas to pumpkin, there are so many different ways that you can flavour a baked oatmeal recipe and, since it’s always made with 100% whole food ingredients, you can feel confident that you’re eating a healthy breakfast that is good for you.

This strawberry baked oatmeal is made with rolled oats, cinnamon, baking soda, milk, vanilla, eggs and salt, and is naturally sweetened with a touch of maple syrup and strawberries. With the exception of a few ingredients, you can easily swap ingredients to use what you have on hand. I always recommend using rolled oats in a baked oatmeal recipe, because steel-cut oats are too tough and quick-cooking oats will leave you with a mushy texture, however, you could easily swap maple syrup for honey, butter for coconut oil, and include any combination of spices and fruit you like. Not to mention, you can also add ingredients such as nuts, seeds, shredded coconut or chocolate chips for a bit of fun and added flavour.

There are many different ways to serve baked oatmeal. Once cooked, it can be spooned into a bowl on its own, sliced into squares or served with a drizzle of milk or a dollop of plain yogurt for an extra hearty and filling meal. Plus, it can be served hot or cold and can easily last up to 5 days in the fridge or can be stored in an airtight container in the freezer for up to 3 months making it a great meal prep idea.

Although this strawberry baked oatmeal recipe is intended to be eaten as a healthy make-ahead breakfast, it works equally well as a simple snack idea for adults and kids alike. Regardless of how you choose to eat it, you can’t go wrong with the warm and comforting flavours of healthy homemade baked oatmeal.

More Baked Oatmeal Recipes:

 

 

Apple Cinnamon Granola

Published on by

Made with rolled oats, cinnamon, and fresh apples (yes, fresh), this homemade apple cinnamon granola is a healthy recipe that can be enjoyed any day of the week. You can enjoy it with yogurt or milk for breakfast or on its own as a crunchy snack.

Apple Cinnamon Granola

Granola is such a fun dish to make at home because it’s simple to make and incredibly versatile. A basic, but delicious, granola recipe only requires a handful of ingredients: rolled oats, a sweetener, some oil, and nuts or dried fruit. Once you master the basic granola formula, you can easily mix things up and create any flavor of granola you like, like this vanilla almond granola. Not to mention, homemade granola is a great way to use pantry staples and turn them into something quick and delicious that the whole family is sure to love.

Although granola is typically made with dried fruit, this apple cinnamon granola is made with fresh apples, which last well for weeks when stored in the fridge. By chopping the fresh apples into small bite-size pieces and baking them along with the rolled oats, the apples concentrate all of their sugars and provide an added crunch at the same time. Not only is it a fun and different way to use apples but it’s a great way to maximize fresh produce and minimize waste. Regardless of what type of apple you choose, the end result of this recipe is a crunchy, sweet, and healthy homemade apple cinnamon granola that you can enjoy for breakfast and snacks alike.

More Healthy Granola Recipes:

 

  

5 Reasons You Should Eat Treats

Published on by

While eating kale, quinoa and salmon is certainly healthy, indulging in the occasional treat is also important and should be included in a healthy diet. Not only is indulgence an important part of health, but a balanced diet does not exist without treats and indulgence is a way to feed your body, mind, and soul. Although trying to avoid treats completely might seem like an ideal short-term solution, it can lead to problematic eating behaviors and do more harm than good in the long term. Instead, it is best to learn to incorporate treats occasionally, eat them mindfully, and enjoy every last bite. Here are 5 reasons why you should eat treats.

5 Reasons You Should Eat Treats

 

For many people, the idea of eating “healthy” is tightly correlated with the idea of eating “perfectly” with a strict set of rules, rights, and wrongs and “good” or “bad” foods. Although, in theory, it might seem ideal to avoid treats altogether for optimal health, that is not realistic. In fact, treats can and should be part of a healthy diet, even when you are trying to cut back. The key to eating healthy is not to eat “perfectly”, it is to eat in a way that supports your physical, mental, and emotional health, and that includes treats. In my opinion, the goal should be to enjoy whole foods and treats as part of a healthy diet and learn to do it all consciously.

Reasons You Should Treat Yourself

1. Indulgence is an Important Part of Health

The first and most important thing to understand is that indulgence is an important part of health. Of course, when you eat you are primarily feeding your body and your cells and the objective is to give it the tools it needs to perform and function optimally so that you can be healthy, however, there are times when you are also feeding your soul. Most of the time you will eat because you need fuel, but there will be moments when you will eat to support your health through emotion, celebration, and joy. Food is both fuel and pleasure, not one or the other.

2. Treats are Part of a Balanced Diet

You can’t eat a balanced diet without treats, they are built right in. Think about it, if you were only eating healthy meals or “clean” meals all of the time you would not have any balance at all, it would actually be quite restrictive. Instead, it’s important to understand that treats, indulgences, “junk” food, and desserts are actually part of a balanced diet! I often use the 80/20 rule as an example with my clients and in my nutrition program to help remind people that is it important to enjoy treats from time to time because they are built right into a balanced diet. If you are eating real food most of the time (say 80%) and enjoying treats some of the time (say 20%) it’s nothing to be concerned about. Instead, you should enjoy every last bite, feel good about it and recognize that you are eating in a balanced way.

3. Too Much Restriction Can Lead to Binging

This may not be the case for everyone, but it certainly is for some. Feeling restricted is not pleasant in any context and food is no different. Although it might seem like a good idea to label foods as “good” or “bad” or “healthy” or “unhealthy”, health is not that black and white. In fact, labeling foods strictly as “bad” can cause a spiral for some people once they start eating them. If you’ve labeled a food a “bad”, you may begin to think that you’ve done a bad thing and are a bad person for eating that “bad” food. When this happens you open yourself up to a “f*ck it‘” moment and can begin to sabotage yourself by thinking; “I’ve already started, so I might as well just go for it”. This negative thought pattern can force you into a situation when you are no longer feeding your body, mind, or you soul, you are punished eating and by the last bite, you likely aren’t even enjoying it anymore. Instead, if you remind yourself that indulging in treats is built into a healthy eating plan you can allow yourself to enjoy that moment of indulgence, savor every bite, and move on.

4. It Helps You Let Go of the Guilt

Do you know what the worst part of having a treat is? It’s not your health, your body’s response, or the scale, it’s the guilt and shame we allow ourselves to feel after we’ve consumed something we’ve deemed as bad or wrong. The truth is, no individual treat will make you unhealthy, the same way no individual salad will make you healthy, everything is about context. In fact, an argument can be made that treats, dessert, alcohol, and sugar are not problematic in the slightest – our bodies can handle a little bit of anything – but it’s the guilt, shame, and self-loathing that lead us to a case of the “f*ck its” where we go from zero to hero and let go of any mindful eating patterns whatsoever. Instead, if we recognize that our bodies are built with systems to handle the occasional indulgence and that they help to nourish more than just our physical body, we can allow ourselves to let go of the guilt, shame, and self-loathing after we eat that cookie, ice cream or wine, and simply enjoy the process of eating them instead.

5. You’ll Stop Obsessing and Feel Better

Constantly stressing over what you eat, dreaming about treats, and thinking about food is not natural, nor is it healthy. Imposing rigid rules around food is not good for our mental or emotional health, and therefore won’t support our physical health either. Telling yourself “I’m never eating that again“, “I’m only eating healthy starting tomorrow“, or “I’m cutting out sugar” is simply not realistic and sets you up for failure. You need to realize that you are going to indulge again, you are going to eat treats again and you are going to eat sugar again. Life is not going to pause to make healthy eating convenient for you. You are going to go to parties and celebrations and on vacation and have birthdays and you’re just going to want to eat treats again. So instead of convincing yourself you can or will avoid treats altogether, work them into your lifestyle and diet. Allowing for pleasurable treats, indulgence, “junk” food, desserts, and moments in your healthy eating plan will help to take away the guilt and simply allow you to enjoy those moments instead.

The Bottom Line

Indulgence is an important part of health and enjoying treats is important for nourishing our body, mind, and spirit. There is nothing wrong with showing love through food to yourself or someone else, it’s a way of nurturing ourselves and it’s intensely personal, but it’s also important that we do it as consciously and mindfully as possible. How often should you eat treats? That’s completely dependent on yourself, your health, and your goals, and it’s important that you choose what works best for you.

Lemon Asparagus Risotto

Published on by

Made with Arborio rice, asparagus, parmesan cheese, and lemon juice, this asparagus risotto recipe is a simple dish with a rich and creamy texture and fresh and vibrant flavor. Not only does it work well as a vegetarian main course, but it works equally well as a healthy side dish to any protein.

Risotto is often thought of as a fancy restaurant dish but it has very humble beginnings and is relatively inexpensive and easy to make. While it does require a little time and patience to prepare, it’s a highly versatile dish that can be adapted to include any seasonal vegetables that are available.

[adthrive-in-post-video-player video-id=”GBamw1Ab” upload-date=”2023-04-25T15:43:00.000Z” name=”Lemon Asparagus Risotto” description=”Made with Arborio rice, asparagus, parmesan cheese, and lemon juice, this lemon asparagus risotto recipe is rich, creamy, and easy to make!” player-type=”collapse” override-embed=”false”]

This lemon asparagus risotto recipe is made with fresh asparagus and fresh herbs, however, you could certainly use frozen asparagus and/or dried herbs if needed, because it is the addition of the lemon and butter that brings everything together by adding a punch of spring flavor.

Ingredients for asparagus risotto: arborio rice, asparagus, butter, and lemon.

Ingredients for Asparagus Risotto

You’ll need the following ingredients to make my lemon asparagus risotto:

  • Arborio Rice: This high-starch, short-grain rice is perfect for risotto.
  • Asparagus: The star of the show! Look for a bunch with bright green, thin spears, and use local asparagus if possible.
  • Onion and Garlic: To create a savory base.
  • Broth: You can use chicken broth or vegetable broth.
  • Olive Oil and Butter: A combination of the two to add flavor and creaminess.
  • Parmesan Cheese: To make the risotto extra creamy, freshly grated is preferable.
  • Lemon: Some fresh lemon juice and zest to brighten the dish.
  • Fresh Herbs: While optional, you can add some fresh basil, parsley, or mint if you like.

In addition to the above, you’ll also need some salt and pepper to season the risotto.

Dietary Adaptions

To Make it Gluten-Free: Ensure that the broth is certified gluten-free.

Onion and garlic sautéing in a pan with butter and olive oil.
Arborio rice toasting in a pan with onion, garlic, butter, and olive oil.

Red’s Nutrition Tip

If you’re confused as to whether or not risotto is healthy, I can assure you it is. Risotto is made with whole foods and is a good source of complex carbohydrates and healthy fats. When paired with a source of protein and vegetables, risotto is a healthy and balanced meal.

Arborio rice cooking in chicken broth.
Risotto bubbling in a pan.

How to Make Asparagus Risotto

Here’s how you’ll make it:

  1. Cook the onion and garlic. Begin by sautéing the onion and garlic in butter and olive oil.
  2. Add the rice. Once the veggies are tender, add the rice to the pan and allow to toast.
  3. Add the broth in batches. Add a big ladle of chicken broth to the rice, stir, allow it to absorb, and then continue adding ladles of broth until it’s all incorporated.
  4. Stir, stir, and stir. Continuously stir the risotto as it cooks, this helps to enhance the creaminess.
  5. Add the asparagus. When the risotto is almost done, add the diced asparagus and stir to combine.
  6. Add the lemon, cheese, and butter. When the asparagus is tender, stir in the lemon juice, lemon zest, remaining butter, and parmesan cheese.
  7. Finish with fresh herbs. Finished with a bit of basil or parsley, if desired.
  8. Serve and enjoy!

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

Asparagus being added to risotto.
Asparagus risotto cooking in a pan.

FAQs

What is the trick to making good risotto?

The trick to a good risotto is patience and stirring. While you certainly want to use high-quality ingredients to yield the best results, it is the slow and steady addition of liquid and constant stirring that helps to break down the rice and give risotto its distinctive texture and flavor.

What makes risotto so creamy?

As you cook and stir risotto, the starch in the rice breaks down to give risotto its creamy texture. While some recipes add butter, milk, or cheese to make it extra rich and creamy, it is the actual cooking process that gives risotto its distinctive creamy texture.

What protein do you serve with risotto?

Risotto goes well with just about any protein, including steak, pork, chicken, shrimp, scallops, lobster, salmon, and other fish.

Close up of lemon asparagus risotto in a bowl with a spoon.

What to Serve with Asparagus Risotto

Asparagus risotto pairs well with just about any grilled meat, seafood, or salad. If you’re looking to serve risotto as a main course, serve it with a simple green salad, crusty bread, and cheese. If you’re looking to serve risotto as a side dish, serve it with grilled steak, grilled chicken, seared scallops, or grilled shrimp. I think my lemon pepper chicken thighs, lemon garlic chicken thighs, or pesto salmon would make a great addition to this risotto recipe.

Storage + Reheating

To Refrigerate: Allow the risotto to cool completely and then transfer it to an airtight container and store it in the fridge for up to 5 days.

To Freeze: Leftover risotto can be stored in an airtight container in the freezer for up to 3 months.

To Reheat: While you can reheat leftover risotto in the microwave, reheating risotto on the stovetop yields the best results. In a pot on medium heat, add 1/4 cup of water or broth for every 1 cup of cooked risotto and cook, stirring regularly, until the risotto is warmed through, smooth, and creamy, adding additional splashes of liquid as needed. If you prefer to reheat risotto in the microwave, add the required liquid to your risotto and microwave in 30-second to 1-minute increments, stirring in between, until the risotto has a smooth texture and is warmed through.

More Asparagus Recipes:

 

Banana Nut Muffins

Published on by

Ready in 30 minutes, made with whole wheat flour and sweetened with maple syrup, these healthy banana nut muffins are light and fluffy and the perfect baking treat. If you love banana bread, you’re going to love these banana nut muffins. Essentially the handheld version of classic banana bread, these banana muffins are made with pantry staples and are a great way to use ripe bananas.

Healthy Banana Nut Muffins

Healthy Banana Muffins

This healthy banana muffin recipe calls for whole wheat flour to help provide a touch of extra fibre, however, if you don’t have any on hand an unbleached all-purpose flour would work equally well. I used brown sugar in my recipe (and sprinkled a little on top!) but you could easily use maple syrup or honey if you prefer because regardless of what sweetener you choose, the key to a moist and flavourful healthy banana muffin is ripe bananas. For the best results, be sure to use very ripe bananas (lots of brown spots!) so that your muffins are filled with rich banana flavour and natural sweetness.

Once cooked the banana nut muffins store incredibly well in the fridge or freezer, so be sure to make a double batch so you have healthy breakfast and snacks for days, weeks and months to come.

More Healthy Muffin Recipes:

 

 

Are Frozen Vegetables Healthy?

Published on by

You likely already know that vegetables are a good source of fiber, antioxidants, vitamins, and minerals and are an important part of a healthy diet, but are all vegetables healthy? Of course, fresh fruits and vegetables are healthy, especially when they’re seasonal and local, but it may make you wonder if the same be said for frozen peas, frozen carrots, frozen spinach, and frozen stir-fry blends. So, are frozen vegetables healthy? Here’s what you need to know.

Are Frozen Vegetables Healthy?

 

Fresh vs Frozen Vegetables: Which are Healthier?

There is a common belief that fresh foods are always a better option than frozen; however, that is not the case.  Although often considered a negative aspect of food processing, freezing food is simply a method of preservation that is used to keep food for longer periods of time. Freezing vegetables, as well as fruit, meat, and seafood, is a way to store fresh foods, reduce spoilage, and save food for a later time when they are no longer in season.

Although there is a common belief that the act of freezing vegetables diminishes their nutritional value, research shows that there is no significant difference between fresh and frozen vegetables. A vegetable’s nutrient content is at its peak the moment it is picked and then slowly begins to diminish over time, however, the act of freezing or flash freezing helps to reduce the amount of time the nutrients can degrade. Frozen vegetables are generally vine-ripened before undergoing minimal processing prior to freezing; most vegetables are blanched in hot water for a few minutes prior to freezing in order to deactivate enzymes that may cause changes in color, flavor, smell, and nutritional value. For instance, the vitamin C content in vegetables such as red peppers and tomatoes is at its peak when the crops are picked from the plant, therefore, when frozen shortly after harvest these vegetables are more likely to retain their nutrient density as compared to fresh ones that are exposed to light, heat, and air during shipment and storage. It is for this reason that frozen vegetables are just as nutrient-dense, if not more, than their fresh counterparts.

Moreover, it is also important to recognize that locality and seasonality play a role in the nutrient density of a vegetable. Since vegetables are at their nutritional peak when they are ripe and close to harvest, opting for local produce (fresh or frozen) as well as produce that is in season will help to ensure that you are getting the most nutrient-dense vegetables available. Therefore, in addition to buying frozen vegetables, you can also buy fresh vegetables when they are in season and freeze them yourself to enjoy at a later date without concern that you are doing any harm to the vegetables or losing any nutritional value in the process.

So, Are Frozen Vegetables Healthy?

Yes, frozen vegetables are healthy and often just as nutritious as fresh. Eating vegetables has been shown to have numerous health benefits and opting for fresh or frozen vegetables are both great choices. Not only can you reach for frozen vegetables and frozen vegetable blends in grocery stores, but freezing fresh, local, and seasonal vegetables from your own garden or a local farmer is a great way to preserve these highly nutritious foods without diminishing their nutritional value.

The Benefits of Frozen Vegetables

In addition to being a rich source of fiber and nutrients, there are many practical and economic benefits of using frozen vegetables.

  • Whole Food: Frozen vegetables are a whole food, and opting for 100% frozen vegetables is a great way to add more veggies to your diet. As with any food, be sure to read the ingredients to ensure that the product you are buying only contains vegetables and no additional additives or preservatives.
  • Nutrient-Dense: Although there is some nutrient loss in the process of freezing vegetables, it is minimal. The process of freezing vegetables is a method of natural preservation that helps to reduce spoilage and preserve nutrition at the same time.
  • Cost-Effective: In many cases, frozen vegetables and vegetable blends are less expensive than their fresh counterparts making them a budget-friendly addition to any grocery list.
  • Convenient: In addition to being inexpensive, frozen vegetables are quick and easy to use given the vegetables have already been peeled and/or chopped helping to save time during the preparation and cooking process.
  • Versatile: Frozen vegetables are also a very versatile ingredient and can be used in a wide variety of different dishes, recipes, and cooking methods.

How to Cook Frozen Vegetables

The key to making frozen vegetables more enjoyable is the cooking method and flavor. On their own, frozen vegetables can end up a little soggy and bland if not prepared with care but, fortunately, there are many different ways to use frozen vegetables that can add a lot of flavor and texture without much effort.

  • Stir-Fries & Curries: Probably the most common choice, frozen vegetables are a great addition to a stir-fry since they are being cooked a high heat, which will allow for additional water to evaporate and cook off. Not to mention, this cooking method can help to add a little crispiness to the vegetables while the spices and/or sauce can help to add a ton of flavor, like in this Veggie Curry in a Hurry.
  • Soups & Stews: Since they are being added to a liquid broth or water, adding frozen vegetables to a soup or stew is a great way to add more vegetables to your day. Be sure to add them closer to the end of the cooking process to avoid over-cooking them or allowing them to get too soggy.
  • One-Pot Meals: Simple one-pot meals such as risotto, lasagna, and baked pasta are great places to use frozen vegetables such as peas, carrots, and broccoli. They can easily cook into the dish to provide a bright pop of color, fragrance, and added fiber.
  • Casseroles: Whether it’s classic lasagna or something a little different, frozen vegetables work very well in casserole dishes to help add an extra serving of vegetables.
  • Smoothies: If you are looking to add an extra serving of greens to your day, frozen leafy greens such as spinach and kale incorporate very well into a simple morning smoothie.

The Bottom Line

Although many people incorrectly believe that frozen vegetables are less nutritious than fresh vegetables, frozen vegetables are in fact a healthy choice. Not only are they a rich source of fiber and nutrients, but they are a convenient, inexpensive, and highly versatile ingredient. Frozen vegetables can be sautéed, steamed, roasted, or grilled, and at the end of the day, a vegetable in any form is better than no vegetable at all.

Savory Oatmeal Bowl

Published on by

Complete with a fried egg, veggies, and a crumble of feta cheese, this savory oatmeal bowl is a hearty and healthy breakfast idea that is ready in under 10 minutes. Plus, it’s high in protein, packed full of fiber, and gluten-free.

Savoury Oatmeal Bowl

If you’ve never tried savory oatmeal before, now is the time. At first glance, the idea of savory oatmeal may seem strange but oats are simply a grain and can, therefore, take on any flavor profile you like. Although they are more commonly paired with fruits and berries as a sweet dish, oats work very well as a savory dish too. The key to savory oatmeal is to cook the oats themselves in water or broth as opposed to milk to help them retain their savory profile. Once cooked, you can truly top them with an egg, meat, and/or vegetable combination you like, and can easily create a high-protein breakfast without much effort.

This particular savory oatmeal recipe calls for a fried egg, however, a poached egg would work just as well, and if you’re not a fan of kale, tomatoes or feta cheese feel free to swap them for any vegetable or toppings you like!

More Savory Breakfast Bowls:

 

9 High-Protein Breakfast Foods

Published on by

Regardless of your goals, protein is an essential nutrient, and eating protein at breakfast is a great way to support your health. Not only is protein important for muscle building, recovery, and the immune system, but protein has been shown to support weight loss, curb cravings, and balance blood sugar by triggering the release of satiety hormones that keep us full for longer periods of time. So, in an effort to help get you set up for a day of success, here is a list of high-protein breakfast foods that you can add to your next morning meal.

A high-protein breakfast of overnight oats with rolled oats, milk, Greek yogurt, chia seeds and peanut butter.

When it comes to breakfast the first foods that come to mind are likely eggs, oatmeal, and cereal, however, there are so many different foods that you can eat for breakfast to help boost your overall protein intake.

Although the exact amount of protein needed will vary from person to person, eating 15 to 30 grams of protein at breakfast is a great way to help balance your blood sugar, keep you full and support your energy levels throughout the day.

These high-protein breakfast foods contain at least 10 grams of protein, so you can eat them on their own or pair them together to help boost your overall protein intake.

Infographic with list of high protein breakfast foods: eggs, Greek yogurt, cottage cheese, tofu, smoked salmon, black beans, protein powder, and leftovers.

List of High-Protein Breakfast Foods

Here is a list of common, and not-so-common, breakfast foods that are high in protein.

1. Eggs

Eggs are a no-brainer breakfast protein, but it’s important to remember that there are so many different ways to use them. Whether it’s scrambled, poached, fried, hard-boiled, or cooked into an omelet, eggs are an inexpensive and versatile way to add some protein to breakfast. Not to mention, when paired with a slice of toast and a bit of cheese you can easily increase the overall protein content of a meal to over 20 grams without much effort. If you’re sick of boiled eggs or don’t have time to cook them up in the morning, try a make-ahead option like these red pepper & spinach egg muffins, meal prep breakfast bowls, or Greek omelet casserole for a high-protein breakfast.

Nutrition: 12 grams of protein per 2-egg serving (1)

2. Greek Yogurt

All varieties of yogurt naturally contain some protein, however, the process of making Greek yogurt helps to increase the overall protein content per serving. The traditional process of making Greek yogurt is done by straining regular yogurt extensively to remove excess liquid whey and lactose, leaving behind a thicker-textured yogurt, and a tangy, creamy product. This produces a yogurt lower in carbohydrates (or natural sugars) and higher in protein content per serving, making it an ideal high-protein breakfast food to add to your meal. Greek yogurt can be eaten on its own, packed into a berry & chia yogurt parfait, or cooked right into these blueberry yogurt pancakes for a delicious high-protein breakfast.

Nutrition: 17 grams of protein per 170 gram or 3/4 cup serving (2)

3. Turkey Sausages

Whether they are turkey, chicken, pork, or beef, sausages can add a good boost of protein to any breakfast. If you are looking to keep calories down, turkey or chicken sausages are a great way to add a lot of protein without additional calories, given they are lower in overall fat content; however, there is nothing unhealthy about using pork or beef sausages if that’s what you prefer. Regardless of what option you choose, be sure to read the ingredients and opt for a version with meat and seasoning, and minimal additives and preservatives. Sausages can be eaten on their own, as a side to eggs, or taken out of the casing and cooked right into a veggie-packed dish like this sweet potato breakfast hash.

Nutrition: 14 grams of protein per 3-ounce serving (3)

4. Cottage Cheese

Not only is cottage cheese a high-protein breakfast food that is quick and convenient but it can be eaten as a sweet or savory dish paired with everything from fruit and honey to meat and grains, like my savory cottage cheese bowls. It also works well in breakfast baked goods such as cottage cheese pancakes. A mere 1/2 cup serving of 2% cottage cheese contains as much protein as a 3oz serving of chicken and more than a serving of eggs.

Nutrition: 12 grams per 1/2 cup serving (4)

5. Smoked Salmon

Although not as common in the standard North American diet, fish is an excellent breakfast food. Not only does it contain a ton of protein, but fatty sources of fish like salmon are also rich sources of omega-3 fatty acids, which are essential for optimal health. Smoked salmon is delicious in a sandwich, paired with a bagel and cream cheese or cottage cheese, and also works well cooked into scrambled eggs or omelets, or baked into fish cakes. In addition to salmon, tuna, cod, and mackerel, all work well for breakfast and, if you are feeling adventurous, give sardines a try for a quick and easy high-protein breakfast option.

Nutrition: 16 grams of protein per 3-ounce serving (5)

6. Tofu

Whether you are vegan, vegetarian, or not, tofu is an excellent alternative to eggs and can easily be cooked into a hearty veggie-packed scramble in minutes for a high-protein breakfast. Roughly 3/4 cup of extra-firm tofu, broken into pieces and cooked into a tofu scramble, can serve as a plant-based protein replacement for 2 eggs. However, because tofu can be a little bland on its own, be sure to add lots of spices, herbs, and seasonings to ensure that it is well-flavored.

Nutrition: 8 grams of protein per 3-ounce serving (6)

7. Black Beans

Black beans, along with other beans and lentils, are not only a good source of plant-based protein, but they are a great source of soluble fiber which helps to provide support for blood sugar balance, cardiovascular health, and satiety. Black beans can easily be prepared by boiling them and adding them to your favorite breakfast burrito or baked egg dish, but if you are in a pinch canned black beans are also a great option and make a great addition to these Tex-Mex breakfast bowls for a high-protein breakfast.

Nutrition: 15 grams of protein per 1 cup serving, cooked (7)

8. Protein Powder

Although not technically a food, high-quality protein powder is a good alternative for people who love smoothies, hate to cook, or are in a pinch. Today, there are many different sources and brands to choose from, however, it is important that you do your homework because not all protein powders are created equal. Protein powder can be used in many ways, however, keep in mind that protein powder is considered a supplement because it is just that: a supplement to a whole foods diet. So, if you struggle to include protein in your diet, protein powder can be a good quick fix but don’t look to it as a long-term solution.

Nutrition: 20 grams of protein per 1 scoop or 28-gram serving (8)

9. Dinner Leftovers

If you are able to let go of the idea of “breakfast foods”, you will open yourself up to a whole new world of possibilities and make finding high-protein breakfast foods a whole lot easier. In reality, there is no such thing as “breakfast foods”, there is only food and you can eat any food at any hour or meal of the day. Chicken, beef, fish, beans, and lentils can all be eaten for breakfast as a source of protein, and dinner leftovers are a great way to create a high-protein breakfast in minutes. You can easily reheat last night’s chicken and veggies, stew, or stir-fry for a delicious and savory high-protein meal that will keep you full for hours to come.

Infographic with high protein breakfast ideas with over 20 grams of protein.

Additional High-Protein Breakfast Foods

In addition to these foods that contain over 10 grams of protein per serving, there are many other commonly consumed breakfast foods that contain slightly less protein but when paired together can help to increase the overall protein content of a meal. Some additional high-protein breakfast foods include (9, 10, 11, 12, 13, 14, 15, 16, 17, 18):

  • Oats: 5 grams of protein per 1/2 cup, dry, serving
  • Peanut Butter: 7 grams of protein per 2-tablespoon serving
  • Bacon: 5 grams of protein per 2-slice serving
  • Milk: 8 grams of protein per 1 cup serving
  • Cheese: 7 grams of protein per 1 oz serving
  • Whole-Grain Bread: 4 grams of protein per 1 slice serving
  • Quinoa: 8 grams of protein per 1 cup, cooked, serving
  • Almonds: 6 grams of protein per 1-ounce serving
  • Pumpkin Seeds: 5 grams of protein per 1-ounce serving
  • Chia Seeds: 5 grams of protein per 1-ounce serving
  • And many more!

How to Build a High-Protein Breakfast

By simply combining a variety of ingredients listed above you can easily create a high-protein breakfast with over 20 grams of protein without much effort; here are some simple combinations to help get you started.

  • 1/2 cup oats + 1 cup milk + 2 tablespoons peanut butter = 20 grams of protein
  • 1/2 cup cottage cheese + 1 oz. almonds + 1 tablespoon chia seeds = 23 grams of protein
  • 2 eggs + 2 slices whole-grain bread + 1 oz. cheddar cheese = 27 grams of protein
  • 3 oz. smoked salmon + 1 oz. goat cheese + 1 slice whole-grain bread = 27 grams of protein
  • 2 oz. turkey sausage + 1 cup black beans + 1 oz. feta cheese = 31 grams of protein

The Bottom Line

When it comes to building a healthy breakfast, there are plenty of high-protein breakfast foods to choose from. Whether it’s eggs, sausages, tofu, or black beans, the options, and combinations are endless, and building a high-protein breakfast will help ensure that you feel full, minimize cravings, and keep you energized for the day ahead. So the next time you are making breakfast, be sure to choose from this list of high-protein breakfast foods and experiment with different options and ingredients to find the combinations that work for you.

Weeknight Shrimp Paella

Published on by

Ready in 30 minutes, packed full of protein, and filled with Spanish flavors, this easy shrimp paella with chorizo sausage is perfect for a well-balanced weeknight meal. Plus, it stores well in the fridge or freezer so you can enjoy leftovers for days to come.

Weeknight Shrimp Paella

 

Paella is a traditional Spanish dish that originated in Valencia, and is one of the best-known dishes in Spanish cuisine. There are many different versions of paella, from chicken to seafood and everywhere in between, however, paella came from humble beginnings as it originated as a dish made by farmers and laborers who cooked rice, mixed with anything they could find, over a wood fire for a lunchtime meal. It is said that the word “paella” may come from the Arab word “baqiyah”, which means “leftovers”, further alluding to its humble beginnings, however, it has also been suggested that “paella” is actually named after the cooking pan itself; also known as ” la patella”.

Today, paella is typically cooked over an open fire in a traditional paella pan and can be made with any combination of rice, chicken, fish, shellfish, eel, rabbit, squid, artichokes, snails, beans, peppers, and a variety of vegetables. However, regardless of what combination you choose, the key to a good paella is the use of medium-grain white rice paired with fragrant spices such as saffron and paprika.

This easy shrimp paella is a simple take on a more traditional paella, which is what makes it a great weeknight dinner. Complete with Arborio rice, chorizo, shrimp, and fragrant spices, this weeknight shrimp paella is a quick and easy dinner idea the whole family is sure to love!

 

 

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.

Learn More