Stephanie Kay Nutrition

Real Food for Real Life

Chicken Pot Pie Soup

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

Chicken Pot Pie Soup

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

What You’ll Need

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

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

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

Easy Chicken Pot Pie Soup

Chicken Pot Pie Soup Recipe

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

More Chicken Soup Recipes:

 

Pumpkin Baked Oatmeal

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

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

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

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

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

What You’ll Need

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

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

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

Dietary Adaptions

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

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

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

Pumpkin oatmeal in a white baking dish

How to Make Baked Pumpkin Oatmeal

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

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

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

Red’s Nutrition Tip

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

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

How to Serve Pumpkin Baked Oats

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

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

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

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

Storage + Reheating

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

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

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

More Baked Oatmeal Recipes:

 

Tomato, Spinach & Bacon Pasta

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

Bacon Spinach Pasta

Bacon Pasta with Spinach and Tomatoes

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

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

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

Bacon Pasta with Spinach and Tomatoes

Bacon Pasta with Tomatoes and Spinach

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

More Healthy Pasta Recipes:

Whole Wheat Banana Bread

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

Whole Wheat Banana Bread

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

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

How to Make Whole Wheat Banana Bread

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

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

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

Banana Bread with Whole Wheat Flour

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

More Healthy Bread Recipes:

 

Mediterranean Tuna Pasta Salad

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

Tuna Pasta Salad

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

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

Is Pasta Salad Healthy?

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

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

How to Make Tuna Pasta Salad

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

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

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

Healthy Tuna Pasta Salad

Tuna Pasta Salad No Mayo

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

More Mediterranean Salad Recipes:

 

Coconut Curry Chicken Meatballs

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

Chicken Meatballs Recipe

Chicken Meatballs with Coconut Curry Broth

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

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

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

Thai Chicken Meatballs

Thai Chicken Meatballs with Rice

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

More Thai Curry Recipes:

 

Blender Buckwheat Pancakes

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

Buckwheat Pancakes

 

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

What are Buckwheat Pancakes?

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

Are Buckwheat Pancakes Healthy?

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

 

Gluten-Free Buckwheat Pancakes

 

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

More Buckwheat Recipes:

 

 

Grilled Halloumi Salad

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

Grilled Halloumi Salad Recipe

A quick and easy grilled halloumi salad recipe!

What is Halloumi Cheese?

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

Is Halloumi Healthy?

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

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

How to Grill Halloumi?

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

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

 

Halloumi Salad Recipe

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

More Halloumi Recipes:

 

Glycemic Index: A Complete Guide

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

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

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

Cauliflower Tacos Recipe

Roasted Cauliflower Tacos

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

Black Bean Recipe

 

How To Make Roasted Cauliflower Tacos

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

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

Cauliflower Tacos Toppings

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

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

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

Roasted Cauliflower Tacos

Cauliflower Tacos with Black Beans

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

More Healthy Taco Recipes:

 

Lemon Blueberry Bread

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

Blueberry Bread vs. Blueberry Loaf

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

Tips to Make Blueberry Bread

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

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

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

 

Blueberry Bread

How to Make Blueberry Bread

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

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

 

Lemon Blueberry Bread

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

More Healthy Blueberry Recipes:

 

Crispy Beef Bowls

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

Crispy Beef Bowls

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

How to Make Ground Beef Bowls

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

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

What to Serve with Korean-Style Beef Bowls

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

Korean Beef Bowls

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

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Greek Village Salad (Horiatiki)

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

Greek Village Salad Horiatiki

Horiatiki: Greek Village Salad

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

Village Salad vs. Greek Salad

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

 

Horiatiki Recipe

How to Make a Greek Village Salad

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

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

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Easy Black Bean Burgers

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

Black Bean Burger Recipe

How to Make Black Bean Burgers

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

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

How to Cook Black Bean Burgers

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

Best Toppings for Black Bean Burgers

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

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

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

More Black Bean Recipes:

 

Green Edamame Salad

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

Edamame Salad

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

What is edamame?

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

Edamame Nutrition

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

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

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

Can you put edamame in salad?

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

How to Make Edamame Salad

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

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

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

Asian Cucumber Salad

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

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About Stephanie

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

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