Stephanie Kay Nutrition

Real Food for Real Life

Blender Buckwheat Pancakes

Published on by

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

Buckwheat Pancakes

 

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

What are Buckwheat Pancakes?

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

Are Buckwheat Pancakes Healthy?

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

 

Gluten-Free Buckwheat Pancakes

 

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

More Buckwheat Recipes:

 

 

Grilled Halloumi Salad

Published on by

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

Grilled Halloumi Salad Recipe

A quick and easy grilled halloumi salad recipe!

What is Halloumi Cheese?

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

Is Halloumi Healthy?

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

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

How to Grill Halloumi?

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

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

 

Halloumi Salad Recipe

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

More Halloumi Recipes:

 

Glycemic Index: A Complete Guide

Published on by

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

Papaya, avocado, and grapes on a plate with a notepad, pencil and measuring tape on the side with a carrot, orange, apple, lemon and plum on the side with a GI food poster on a white background.

Table of contents

What Is The Glycemic Index?

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

Glycemic Index Rankings

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

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

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

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

Glycemic Index of Foods

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

Low Glycemic Foods

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

Medium Glycemic Foods

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

High Glycemic Foods

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

Infographic of a glycemic index chart with examples of low GI foods, medium GI foods, and high GI foods

Glycemic Index Chart

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

Source: Unlockfood.ca.

Glycemic Index List

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

Fruits:

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

Vegetables:

  • Broccoli: 10
  • Cauliflower: 10
  • Asparagus: 15
  • Cucumber: 15
  • Tomato: 15
  • Zucchini: 15
  • Carrots (boiled): 39
  • Sweet Potato (boiled): 46
  • Butternut Squash (boiled): 51
  • Potato (boiled): 78

Grains:

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

Grain Products:

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

Legumes:

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

Dairy Products & Alternatives:

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

Sweeteners:

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

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

Factors that Affect the Glycemic Index

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

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

Glycemic Index vs. Glycemic Load

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

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

Benefits of the Glycemic Index

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

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

Problems with the Glycemic Index

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

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

Tips for Following a Low-Glycemic Diet

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

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

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

Examples of Low-Glycemic Meals

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

Breakfast

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

Lunch

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

Dinner

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

The Bottom Line

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

Roasted Cauliflower Tacos

Published on by

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

Cauliflower Tacos Recipe

Roasted Cauliflower Tacos

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

Black Bean Recipe

 

How To Make Roasted Cauliflower Tacos

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

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

Cauliflower Tacos Toppings

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

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

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

Roasted Cauliflower Tacos

Cauliflower Tacos with Black Beans

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

More Healthy Taco Recipes:

 

Lemon Blueberry Bread

Published on by

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

Published on by

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)

Published on by

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

Published on by

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

Published on by

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?

Published on by

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.

Frozen Yogurt Bark

Published on by

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

Published on by

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

Published on by

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

Published on by

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

Published on by

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.

More Egg Muffin Recipes:

 

About Stephanie

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

Learn More