Stephanie Kay Nutrition

Real Food for Real Life

Yellow Squash and Chickpea Curry

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Simmered in warming spices, this chickpea curry with coconut milk and squash is the perfect meal for a cold day. Serve it on its own or pair it with fluffy rice for a high-fiber meal complete with some plant-based protein.

Yellow Squash & Chickpea Curry

I’ve shared a LOT of curries on the blog. The reason is that I just love them so much, but also because there are so many different variations you can create! The term curry is essentially an umbrella term for any dish cooked in pungent spices, be it meat or vegetables, which really keeps the options endless. I’ve shared some Indian and Thai-inspired curries on the blog, like my Green Lentil & Spinach Curry and Thai Cod Green Curry, so this squash and chickpea curry is just another one you can add to the mix.

I used butternut squash in this recipe, but you could also use pumpkin or sweet potato if you are not a big fan of squash, and the chickpeas add some much-needed plant-based protein to the dish. Serve it on its own or with a side of fluffy rice for a hearty lunch or dinner!

More Vegetarian Curry Recipes:

 

 

The Brown Food Myth

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“Brown rice is healthier than white rice.” “Brown bread is healthier than white bread.” “Brown sugar is healthier than white sugar.” “Brown eggs are healthier than white eggs.”

Have you heard these lines before? Most likely yes. For years we have been told that brown foods are healthier than white foods, with people opting for brown bread and brown rice, but unfortunately, that’s not quite the case. Although almost considered common knowledge at this point, the concept that brown food options are the healthiest choice is simplistic and oh-so misunderstood.

The Brown Food Myth

Brown Bread vs. White Bread

What differentiates healthy bread from unhealthy bread is not its colour, but rather the way it was made and what it was made from. The quality of bread is determined by the format of the grains, the type of flour used and the way the bread was prepared. Even brown bread can be made from refined flour and loaded with additives and preservatives, making it a less-than-ideal option. In fact, manufacturers will sometimes add colouring agents and molasses to darken the colour of their refined white bread to help them appear like healthier options.

Instead, opt for sourdough bread, sprouted grain bread, or whole grain bread to ensure you are making a healthy choice.

Brown Rice vs. White Rice

Brown rice has long been touted as superior to white rice, however, that is certainly not the case. The major difference between brown and white rice is that brown rice is a whole grain, as it contains the bran and germ, while white rice has had the bran and germ removed from the grain. Although this may sound like a good thing, the bran and germ present in brown rice actually contain many anti-nutrients, such as phytic acid, which can make it hard for our bodies to break down and absorb the nutrients present. Therefore, for many, white rice is much more easily digested and absorbed than brown rice, and can serve as a great source of energy.

When opting for white rice, be sure to choose the most unprocessed versions available; basmati, jasmine, short-grain or long-grain are ideal.

Brown Eggs vs. White Eggs

The difference between brown eggs and white eggs has nothing to do with nutrition, it simply has to do with the type of hen they were laid from. The colour of an egg’s shell depends on the breed of hen and can range from white, cream, brown, blue, and green. Generally speaking, white eggs are laid by white-feathered chickens with white or light-coloured earlobes while brown ones are laid by brown-feathered chickens with red earlobes.

So when picking eggs, don’t worry about the colour. Instead, look for the best quality eggs you can find, be white, cream, brown, blue, or green.

Brown Sugar vs. White Sugar

Generally speaking, brown sugar is white sugar that has been slightly less processed. Raw sugar, which is brown in nature, undergoes processing in order to create white sugar, and brown sugar is simply created by adding a small amount of molasses (the by-product of sugar) to create brown sugar. Although molasses does contain some trace minerals, the amounts found in brown sugar are negligible and therefore both brown sugar and white sugar are calorically and nutritionally equivalent.

Regardless of colour, it is best to limit added sugars as much as possible, and if you do need to sweeten something, opt for natural sweeteners instead.

The Bottom Line

Remember, nutrition is all about context; where the food came from and how it was made, not it’s colour.

Hummus Buddha Bowl

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Looking for a quick and easy no-cook lunch? Look no further than this Mediterranean hummus buddha bowl. Ready in under 10 minutes, it makes a delicious and filling lunch, complete with fiber, plant-based protein, and healthy fats, that anyone will love.

Hummus Buddha Bowl

Hummus is such a versatile ingredient, there honestly are so many different things you can do with it. Not only does it work well as a dip for snacks, but it spreads well in sandwiches, works well in tuna or chicken salads, and also works perfectly well as the star of the show in a buddha bowl! Although store-bought hummus is really easy to find, it is also really easy to make at home; just a few ingredients are thrown into a blender go a really long way to create this rich and creamy dip. Plus, once you’ve got the basic homemade hummus recipe down, you can add extra spices and herbs to make any flavor you like.

This hummus buddha bowl is not only quick to whip together, but packed full of plant-based protein for a hearty and filling meal.

More Buddha Bowl Recipes:

 

Why Sleep is Your Secret Weight Loss Tool

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When it comes to weight loss, diet and exercise are two of the biggest topics of conversation. People are constantly searching for the best diet, and hitting the gym to help “burn off” the pounds, however, sleep is one of the most commonly forgotten pieces of the puzzle. Although diet and exercise are certainly some of the most important factors in weight loss, sleep is actually just as important, if not more.

Why Sleep is Your Secret Weight Loss Tool

Why does sleep matter?

The first and most obvious reason why sleep matters for weight loss is because the amount of sleep you get directly affects how much food you put in your mouth. If you are tired you are more likely to reach for extra food during the day, and if you are staying up late at night you are more likely to snack, likely out of boredom, and consume extra calories.

However, the second and more influential reason why sleep affects weight loss is hormones. Lack of sleep and poor quality sleep contributes to hormone imbalances in insulin, leptin, cortisol, and many other hormones, which have a profound impact on weight.

The Weight Loss Hormone Link

Insulin is a hormone produced by the pancreas that helps to regulate the levels of glucose in our bloodstream. Every time that you eat, insulin works as the bloodstream’s “traffic controller” to determine how much glucose (sugar) should be used as fuel and how much should be stored for later (as body fat).  Insulin regulates the body’s ability to manage carbohydrates, determining what to use and when, while leptin works alongside insulin to let the brain know when we have eaten enough. However, lack of sleep can increase both insulin and leptin levels causing the body to become desensitized to their response. What that means is that insulin is more likely to store food as fat, and due to the reduced sensitivity in leptin, you are more likely to still be hungry after eating.

Lack of sleep and poor quality sleep has also been shown to affect the body’s natural cortisol levels. Cortisol is one of our primary stress hormones that help to manage our energy levels. In a normal state, cortisol levels should be high in the morning, peak mid-morning, and begin to slowly decline throughout the day, being at their lowest point at bedtime. However, studies show that poor sleep habits can lead to disrupted cortisol levels creating low morning cortisol levels (when it should be at its highest) and high evening cortisol levels (when it should be at its lowest). Because lack of sleep is a form of stress on the body, cortisol responds to help the body manage this stress response, however, this becomes problematic for weight gain given chronically elevated cortisol levels lead to increased insulin. So, in basic terms, every time you undersleep or have poor quality sleep, you contribute to elevated cortisol levels which increase insulin levels, which tells the body to store more food as fat.

Hormones, Behaviors, and Cravings

Not only do these changes in hormones heavily affect how your body manages, burns, and stores fat, but they affect your general behaviors as well. When you are tired, you are quite simply more likely to reach for more food during the day in an effort to help keep yourself energized. That typically means extra sugary snacks and extra cups of coffee which, in turn, both further perpetuate the cycle of disrupted insulin, leptin, and cortisol.

Moreover, when sleep-deprived, research shows that we are more prone to want to stimulate the reward center of our brain. Dopamine is a neurotransmitter responsible for managing the reward-motivation center of our brain, and lack of sleep contributes to a lack of control over this center. So, with lack of sleep, we not only crave more junk foods as a reward but have less control and motivation over these cravings. Not to mention, high cortisol levels can lead to reduced serotonin levels (your feel-good neurotransmitter that affects your appetite) so you become more likely to reach for treats for an emotional boost.

The Bottom Line

Weight loss is not as simple as the “calories in, calories out” equation it is made out to be. You can be doing everything right, but if you are getting by on 5 hours of sleep every night you are simply sabotaging your hard work. So, if you are trying to lose weight, but are struggling to move the needle, make sure that you are getting some much-needed shut-eye to support the process.

Carbs: Why Quality Trumps Quantity

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Carbohydrates have long been demonized as the cause of weight gain and obesity, forcing people to obsessively count carbs and count calories. However, research suggests that it is not the number of carbs that you eat but rather the source of the carbs that is more influential in your health and weight. So here is a case for carbs, and why quality always trumps quantity.

Carbs: Why Quality trumps Quantity

What are carbs?

Although for many people the term ‘carbs’ conjures up images of bagels, pasta, muffins, and glazed donuts, there is a lot more to carbs. Carbohydrates are defined as any type of food that is made up of sugar, starch, and fiber, and includes everything from bread and pasta to fruits and vegetables.

What are good-quality carbs?

Essentially, any form of carbohydrate that is a whole food can be considered a quality carbohydrate; this includes fruits, vegetables, root vegetables, whole grains, beans, and lentils. Good quality carbohydrates are unprocessed whole foods that are eaten cooked or in their natural state.

What are poor-quality carbs?

Poor-quality carbohydrates are simple; they include any form of carbohydrate that is not whole food. Poor-quality carbs are often referred to as refined carbs and are typically grain-based products and/or sources of processed sugar. Refined carbs include items such as cereals, granola bars, crackers, cookies, pastries, sodas, sweets, and treats. These forms of carbs are processed foods that, in addition to containing carbs, also contain added sugars, refined oils, additives, and preservatives.

Why Quality trumps Quantity

Although many people get excited about counting carbs or calories from carbs, the quality of the carbs that you consume is far more important than the quantity of carbs that you consume. Why? Because the type of carb that you chose (i.e. quality) has a much greater impact on how it affects the body than how much of it (i.e. quantity) you eat. (1)

Consider this, if you had the option to eat donuts or steel-cut oatmeal for breakfast, which do you think you could eat more of? I’m willing to bet you could eat multiple donuts but would struggle to eat multiple bowls of oatmeal. If you had the option to munch on a bag of chips or eat some boiled potatoes, which do you think you could eat more of? I’m willing to bet you could eat a whole bag of chips but would struggle to eat multiple boiled potatoes. And if you had the option to eat a bag of candy or eat a bag of carrots, which do you think you would finish first?

Part of the reason for this is that carbohydrates in their whole format are dense sources of fiber and nutrients, are satiating to the body, and will eventually trigger palette fatigue over time. On the contrary, refined carbohydrates are chemically engineered in laboratories by food manufacturers to be highly palatable making them incredibly easy to over-consume. Not only are refined carbs devoid of their own nutrients, but refined carbs will spike your blood sugar which will lead to increased cravings and, in turn, food intake.

The Role of Insulin

Every time that you eat a glucose-containing food (carbs) you trigger an insulin response in the body. Put simply, insulin’s role in the body is to manage the amount of glucose present in the bloodstream at one time, as glucose is the body’s primary source of energy. So, every time you eat carbs the glucose (sugar) present in the carbs raises the level of sugar in your blood, however, since you only need a certain amount of glucose in the bloodstream at one given time (i.e. you only need so much energy at one given time) your body will regulate your level of blood sugar by storing excess in the cells for a later time (AKA – as body fat).

The primary concern with refined carbs lies in the fact that they not only contain abundant amounts of glucose per bite but when repeatedly consumed insulin must constantly work to manage the constant supply of sugar to the bloodstream. Over time, insulin will get “tired” or become resistant to this influx of sugar. It is at this point where problems begin to arise; although you might be constantly ingesting carbohydrates or sugars for energy, that energy is not actually making its way to the cells (where the energy is actually needed) since insulin has become resistant to this constant influx of glucose and is no longer managing the balance of sugar in your bloodstream. Over time, this means that your body will ask for more and more energy (i.e. sugar and carb cravings) to fuel the cells given it is not all making its way into them properly.

On the contrary, high-quality whole-food carbohydrates such as vegetables, fruits, whole grains, beans, and lentils are not concentrated forms of glucose, therefore do not spike your blood sugar, and come equipped with fiber and nutrients that actually support the body’s insulin response, not throw it out of balance. That is why a diet rich in carbs from fruit and vegetables is very different from a diet rich in carbs from crackers and pretzels.

And Don’t Forget About Leptin

In addition to insulin, leptin, insulin’s counterpart, also plays an important role in the carb conversation. Leptin is the gatekeeper of our appetite; it is stored in our fat tissues and its role is to signal to our body when we are full and tell us when we have enough energy stored. However, the more body fat you have, the more you can develop a decreased sensitivity to leptin, so if you continue to make the body produce leptin in excess the body becomes desensitized to its signal. Essentially, it becomes difficult for the body to know when to stop, so a vicious cycle of cravings and overconsumption of refined carbohydrates continues further contributing to weight gain.

The Bottom Line

While both the quality and quantity of the carbohydrates that you consume are important, quality outweighs quantity. Whole food sources of carbohydrates are not only more satiating, allowing us to consume less, but whole food sources do not cause the same damaging insulin and leptin responses that refined carbohydrates do. So, if you are trying to lose weight, stop counting your carbs and start by focusing on the right sources. Focus on whole foods; eat an abundance of vegetables, some fruit, root vegetables, legumes, and whole grain, and save refined and highly processed carbohydrates for special occasions.

Does Meat Cause Inflammation?

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Red meat is arguably one of the most controversial foods in the human diet, especially due to conflicting information that has been shared over the past decades. As with any story, there are always two sides, however, in the case of red meat the sides are not actually telling the same story. So let’s discuss red meat, its benefits, and its downfalls and answer the oh-so-common question; does meat cause inflammation?

Does Red Meat Cause Inflammation?

What is inflammation?

Inflammation itself refers to inflammation at the cellular level in the body, and in excess, chronic inflammation is the root of disease and illness. Therefore, minimizing inflammation in the body from factors that we can control, such as diet, exercise, and environment, is critically important to our health. The term “red meat” typically refers to beef, however, sometimes also includes veal, pork, lamb, mutton, horse, and goat. From a logical perspective, it is important to consider that cultures from around the world have been consuming red meat for thousands of years without concern for inflammation. In fact, the consumption of red meat was an integral part of the human diet that can be traced back to hunter-gathers, however, it does beg the question, is the meat we are eating today comparable to the meat from thousands of years ago?

Format Matters

First and foremost, it is important to understand that the format in which you eat food has a huge impact on its health benefits. In the same way an oatmeal cookie is not the same as oatmeal, and ketchup is not the same as a tomato, processed forms of red meat are not the same as natural forms of red meat. Hot dogs, ham, sausages, corned beef, beef jerky, and canned meats are NOT the same as a simple cut of meat. Any form of highly processed food is going to be inflammatory to the body, regardless of the source. Unfortunately, many of the studies surrounding red meat do not take this into account, and therefore paint the term “red meat” with a very (very) broad brush stroke.

Quality Matters

In addition to the format that you consume your meat, the quality of the meat that you consume will also contribute to its potential level of inflammation. How an animal was raised is the single greatest contributing factor to the quality of the meat that is produced. For instance, a cow that was pastured, received a lot of sunlight, and consumed a natural diet of grass will produce a very different quality of meat than one that was confined to a barn, with little light, and fed a diet rich in corn and soybean. How an animal is fed and their access to the outdoors has a large impact on the health of the animal, and in turn, the quality of the meat they produce.

Cattle that consume a diet largely composed of grain have a higher profile of omega-6 fatty acids, which, in excess, are incredibly inflammatory to the human body. On the contrary, an animal fed a diet rich in grass produces a fatty acid profile rich in omega-3 fatty acids, which are anti-inflammatory to the human body. In fact, the fatty acid profile of a pastured grass-fed cow naturally mimics the fatty acid profile of the human brain, making it an ideal source of food and nutrients. In the same way grain or seed-based oils (such as corn, soybean, and canola) are not ideal for human consumption, because they are highly inflammatory, grains and seeds are also not ideal for cattle consumption due to the inflammation they can produce in the animal, and in turn, humans that consume their meat.

Correlation is not Causation

Another major reason that the evidence provided by many studies surrounding red meat is misleading is that the studies themselves are confusing and misleading. To date, the studies done on red meat are largely observational studies, meaning that participants report what they consume for the purposes of the study. As compared to a meta-analysis of randomized controlled trials, which is the gold standard for research, observational studies have shortcomings in the fact that other contributing factors for inflammation are not accounted for. Yes, diet is a major contributor to inflammation in the body, if not the primary, but so is lack of exercise, lack of sleep, stress, smoking, alcohol, chemicals, environment, etc… and when these are not accounted for, it can be difficult to address what is actually causing the inflammation. Moreover, often the quality and format of the red meat itself are not addressed, and, therefore, grain-fed animals and formats of meat that include items such as hot dogs, ham, corned beef, beef jerky, and canned meats are included in studies when it is both the quality and the format of the meat that has the largest impact on inflammation.

Think about it, there is a big difference between a “couch potato” that regularly consumes processed meats, in white buns, cooked in vegetable oils, topped with ketchup with a side of soda, as compared to a healthy individual who exercises regularly and consumes grass-fed beef occasionally as part of a diet rich in whole foods with an abundant amount of vegetables and water. When factors such as overall diet, exercise, stress, sleep, and environment are not accounted for, and both of these individuals are lumped into a study as “meat eaters”, the data on what causes inflammation can be misleading.

It is also important to understand that in observational studies correlation is not always causation. Yes, people who eat red meat might be more prone to inflammation, but people who eat red meat might also be more prone to drive a truck, however, that does not mean that eating red meat causes you to drive a truck. People who eat red meat might also be more prone to eating processed forms of red meat, eating junk food, drinking soda, and not exercising which all contribute to an increase in overall inflammation.

The Bottom Line

When it comes to food and nutrition context matters. In fact, it matters a lot. Does meat cause inflammation? No. Red meat is not inflammatory because it is red meat. Red meat CAN be inflammatory based on the format, quality, and quantity that you consume. As with everything in nutrition, it is important to focus on whole natural real food, know where your food comes from, ask questions, be inquisitive, and get to know your farmer whenever possible.

12 Healthy Store-Bought Foods

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Eating well and cooking from scratch can seem overwhelming when life gets busy and we are short on time. Fortunately, there are plenty of items that you can buy at the grocery store that can help make eating well a breeze without compromising flavour.

12 Healthy Store-Bought Foods

 

List of Healthy Store-Bought Foods

Here are 12 of my favourite healthy store-bought foods that can help make cooking easy while still being good for you.

1. Pesto

Pesto is a staple ingredient that I always have on hand in the fridge. It works well as a marinade for meats, make a great salad dressing, adds flavour to vegetables or scrambled eggs, and works well with potatoes, rice or quinoa. Honestly, the options are endless. Pesto is made of a combination of herbs (typically basil), pine nuts, oil, and parmesan cheese. Grocery stores will often carry multiple varieties of pesto, with different herbs and nuts, however, it is really the oil that you want to pay attention to. If you can find a version made with olive oil, not vegetable or canola oil, it is a great addition to your fridge staples.

2. Muesli

Store-bought granolas and oatmeals are certainly delicious, but they often contain added sugar, refined oils, and preservatives making them a less-than-ideal choice. Fortunately, muesli is a great alternative to both that can be eaten cold or warm depending on your mood. Muesli is just a simple mixture of oats, nuts, seeds and/or dried fruit, and is easily found in any grocery store making it one of the best healthy store-bought foods. Dorset Cereals happens to be one of my favourite brands.

3. Tomato Sauce

Store-bought spaghetti sauces have a bit of a bad rap because many of them contain sugar, however, many of them do not. In fact, many of them are made of whole foods like tomatoes, garlic, spices and olive oil, making them a great option. Just be sure to read the ingredients before you pick a brand and flavour so you know exactly what you are getting.

4. Canned Bean Medleys

If you are in need of a quick salad, a canned bean medley is a great way to go; they can be eaten on their own with a little dressing or added to any salad. Beans are a great source of plant-based protein and make a great lunch or dinner, just opt for low-sodium brands whenever possible.

5. Soups

There are about 100 different varieties of soup in the average grocery store, and although many are less than ideal, you can often find some really good options! Brands like Happy Planet and Amy’s have flavours made solely of whole food ingredients in their product lines, however, not all of the flavours are. To be sure, just read the ingredients and look for flavours without any additives or sugars.

6. Frozen Vegetables

Good news, frozen vegetables are a great option and just as nutrient-dense as fresh vegetables. Often picked and packaged at the peak of freshness, frozen vegetables are a great way to save a bit of money and a perfect addition to soups, stews or stir-frys on busy nights when you can’t be bothered to chop your own.

7. Seasoning Blends

Ensuring that our food is flavourful and well-seasoned helps to make eating well much more enjoyable. Many grocery stores carry Mexican, Italian, BBQ, or poultry blends that can be used as quick seasonings for meats or vegetables. However, note that some brands and blends may include added sugars and preservatives, so just read the ingredients to find the ones that don’t.

8. Hummus

Hummus is a great protein-rich snack for adults and kids alike, and it’s also a great alternative to dips or sandwich spreads. Made of a combination of chickpeas, tahini, lemon juice and oil, grocery stores will carry a variety of different brands and flavours. However, similar to pesto, some hummus brands are made with canola oil, so be sure to read the ingredients and opt for varieties made of olive or sunflower oil.

9. Hot Sauce

Hot sauce is the perfect pantry staple you can put on anything to take it from bland to great. There are a number of different hot sauce brands and flavours available in grocery stores, so just compare the labels to find the versions without additives.

10. Bagged Salads

Bagged salads are a great option that you can buy in bulk to help cut down on prep work and make getting your leafy greens easy. The worst part of most bagged salads is the dressing they come with (as it is often made with vegetable oil and added sugar), however, by simply making your own dressing, or buying an olive oil-based version, you can use bagged salad for lunches and dinners without any concern.

11. Curry Paste

Along with pesto, this is one of my personal favourite healthy store-bought foods. Curry pastes are chock full of flavour and help alleviate the need to buy a bunch of random ingredients and spend hours in the kitchen. A simple dollop of curry paste along with some chicken, vegetables and a can of coconut milk can make an incredible Thai curry dinner in less than 30 minutes.

12. The Deli Counter

The deli counter of many grocery stores is filled with healthy store-bought foods that people often overlook. Aside from the actual deli meats, many grocery stores will carry pre-made salads, vegetable dishes, and cooked meats that you can buy by weight. Not only does this help cut down on meal prep time, but can help you in a pinch at a fraction of the cost of takeout.

Chocolate Puffed Rice Bars

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These chocolate puffed rice and seed bars are gluten-free, nut-free, and naturally sweetened making them a great school snack for kids or a fun office treat for adults. Plus, with no baking required, you can whip them up in a pinch!

Chocolate Puffed Rice & Seed Bars

One of my favorite coffee shops in Ottawa used to sell homemade seed bars and I was absolutely obsessed with them; a combination of seeds and dried fruit mixed and pressed into a bar that was so addictively delicious. Although they no longer make them, I crave them all of the time, so I wanted to try my own version at home which is how I came up with these chocolate puffed rice bars.

What is puffed rice and what is it made of?

Puffed rice is a form of rice in which the rice grains have expanded in size and volume. Much like popcorn, puffed rice is made by heating brown rice kernels under pressure in the presence of steam until it swells, “pops”, or “puffs” up. Puffed rice is commonly consumed in Southeast Asia, East Asia, and South Asia cuisine in various ways, while in Western culture it is commonly used in breakfast cereals and snack foods.

Is puffed rice the same as Rice Krispies?

No. Puffed rice is unsweetened, puffed whole grain rice and is an ingredient used in the recipe for Kellogg’s Rice Krispies. Puffed rice is used in both Rice Krispies cereal and Rice Krispies treats, however, both include various other ingredients including sugar, salt, marshmallows, corn syrup, vegetable oil, and more (1)(2).

What You’ll Need:

You’ll need the following ingredients to make these chocolate puffed rice treats:

  • Puffed Rice Cereal: To give the bars an airy and light yet crunchy texture. Look for plain puffed rice in the cereal aisle of your grocery store.
  • Sunflower Seeds and Pumpkin Seeds: For additional crunch, some healthy fats, and a little protein. Be sure to use unsalted seeds otherwise your bars will be far too salty! Note, you could replace the seeds with chopped nuts if you prefer.
  • Cinnamon and Salt: To help balance out the flavor.
  • Sunflower Seed Butter: Sunflower butter helps to hold the bars together and ensures the recipe is nut-free, however, if you prefer to use peanut butter or almond butter you could easily use them instead.
  • Honey: To help bind the bars and provide some natural sweetness. You could use maple syrup if you prefer.
  • Vanilla Extract: For a dash of vanilla flavor.
  • Coconut Oil: Some more healthy fat to help bind the bars and keep them chewy.
  • Dark Chocolate Chips: Finish your bars with some melted dark chocolate for a delightful chocolatey finish.

A bar this size made solely of seeds can end up being pretty high in calories, simply because seeds are such a rich source of healthy fats so their energy content can add up quickly. So, instead of only using seeds in these bars, adding the puffed rice helps to increase the size of the bars without overly increasing the calorie content.

How to Make Chocolate Puffed Rice Bars

Here’s how to make puffed rice treats with chocolate:

Combine the dry ingredients. In a large bowl, combine the puffed rice, pumpkin seeds, sunflower seeds, cinnamon, and salt.

Combine the wet ingredients. In a medium bowl, whisk together the sunflower seed butter, honey, coconut oil, and vanilla extract until well incorporated.

Add the wet ingredients to the dry ingredients. Add the sunflower butter mixture to the puffed rice mixture and gently fold it together until well combined.

Transfer to a baking tin. Transfer the sticky puffed rice mixture to a square baking pan or brownie pan and press it firmly into the pan.

Melt the chocolate. Add the dark chocolate chips to a double boiler saucepan or a microwave-safe bowl and heat, stirring frequently, until completely melted.

Cover with chocolate. Cover the puffed rice mixture with melted dark chocolate mixture, spreading it out evenly to ensure all corners are covered.

Allow the bars to set. Place the pan in the fridge or freezer to allow the chocolate to solidify.

Slice and enjoy! Once the chocolate has solidified, slice the bars into 9 to 12 even slices and enjoy the crispy treats!

Chocolate Puffed Rice Bars

Tips and Storage

To Reduce the Calories: If you want to reduce the calorie content of the bars you can 1) slice them into smaller bars, or 2) replace some of the seeds with additional puffed rice.

To Increase the Protein: Mix a scoop of protein powder (vanilla or chocolate) into the puffed rice mixture along with the cinnamon. Note: This will change the texture and taste of the bars.

To Store: Slice the bars and place them in an airtight container in the fridge for up to 5 days. I do not recommend leaving the bars in the pantry or at room temperature as the chocolate may soften and make the bars extra soft and gooey.

To Freeze: Slice the bars and place them in an airtight container, with a piece of parchment paper in between layers to ensure they don’t stick together, and store them in the freezer for up to 3 months.

These seedy chocolate puffed rice bars are quick and easy to prepare and can be ready in under 30 minutes. Make them on the weekend and you’ll have grab-and-go snacks the whole family will love!

More Healthy Snack Ideas:

 

 

Nature Doesn’t Make Unhealthy Fats

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When it comes to fats, people are quick to point the finger and label them as “good” or “bad”, and “healthy” or “unhealthy”. Although that might seem like a good way to look at things, it doesn’t really work, because the food itself is actually a lot simpler than that. In fact, when it comes to distinguishing fats, there is truly only one way to do it, and that’s simply to ask yourself if they were made by Mother Nature or not.

Nature doesn't make Unhealthy Fats

 

Natural vs. Man-Made Fats

When you get back to basics, food is really simple. Real food comes from nature, and either comes from a plant or an animal, that’s it. Real food, the good stuff you should be eating, doesn’t come from a factory, a box, or a chemical experiment. If all of the grocery stores disappeared tomorrow, we would still be able to find real food because it is available to us in nature. So in order to compare “good” fats to “bad” fats, the best place to start is by looking at real food.

Real food fats include whole foods like nuts, seeds, olives, avocados, eggs, dairy, seafood, and animal fats. These are 1-ingredient foods that are present in nature that cultures have been using for thousands of years. They are whole foods in their whole format that contain fats and nutrients that are essential to our body. Mother nature is no fool, she didn’t put the egg yolk with the egg white to have you throw it out, she put it there because it is all good for you.

On the contrary, man-made fats are the types of fats that are not present in nature, and without industrial processing and chemical reactions would be impossible to re-create. Man-made fats include vegetable oils and trans fats that are anything but natural. These types of fats can only be manufactured in factories with chemical processes, and if the grocery stores went away tomorrow you wouldn’t be able to find these types of fats. I hate to use labels, but if I must use the term, man-made fats are the “bad” fats, not the stuff Mother Nature gave to us.

Types of Natural Fats

Now that we’ve distinguished the fundamental difference between natural fats and man-made fats, I want to say this loud and clear:

NATURE DOES NOT MAKE UNHEALTHY FATS.

Zero, zilch, zip, nada, nothing.

Any whole food that contains fat that comes from Mother Nature is good for you. End of discussion.

Bacon – good.

Egg yolks – good.

Butter – good.

Chicken skin – good.

Avocado – yes, eat the whole thing.

If you think about this logically, why on earth would part of the egg be healthy, and the other part not? It’s the same egg. Why on earth would one cut of the animal be healthy and the other cut not? It’s the same animal. Why on earth would milk be healthy, but butter, the stuff made from milk, not be healthy? By using that same logic, one could argue the right side of an apple could be healthy but the left side not. It just doesn’t make sense.

Types of Fat

Now, I know what you are thinking, “But it’s because there are different types of fat!” Ok, let’s roll with that for a minute.

Strictly looking at fats found in nature, fats can be broken down into three categories; saturated fats, monounsaturated fats, and polyunsaturated fats. Saturated fats are distinguished by their bond structure; they contain no double bonds, as the chain is “saturated” by hydrogen between the carbon atoms. Because of their structure, saturated fats are generally solid at room temperature, making them a great fat for high heat. Monounsaturated fats, on the other hand, have one (mono-) double bonds between the carbons, hence they are considered unsaturated. While polyunsaturated fats, similar to monounsaturated, have more than one (poly-) double bond. This includes essentially fatty-acids omega-3 and omega-6.

But here is the catch, all-natural fats contain a combination of all three of these types of fats! Although we often classify fat-based foods by the type of fats they contain (such as butter as saturated and olive oil as unsaturated), in reality, they all contain multiple types of fats, not just one. For instance, butter and olive oil both contain a combination of saturated, monounsaturated, and polyunsaturated fats. So, often people are classifying things as “good” or “bad” without looking at the whole picture.

The Bottom Line

If you want to eat well, it is actually really simple, choose real food. By opting for real food you are, by default, only choosing healthy fats. Mother nature does not make unhealthy fats and anything that comes from a tree or an animal can be used in a healthy diet. So spread your butter and throw away the margarine, drizzle the olive oil ditch the canola oil, and eat your bacon, chicken skin, and brisket without concern. These are the foods that humans have eaten for thousands of years, and Mother Nature is no fool.

Why You Should Limit Artificial Sweeteners

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Artificial sweeteners are the darlings of the food industry, enabling food manufacturers to label items as “zero-calorie” and “sugar-free”, found in everything from diet sodas to chewing gum and granola bars. Artificial sweeteners are one of the most commonly used additives in processed foods, offering a solution to individuals trying to lose weight or ways to satisfy a sweet tooth, but at what cost?

Why You Should Avoid Artificial Sweeteners

 

What are artificial sweeteners?

Artificial sweeteners are a mix of laboratory chemicals, combined to create a sweet taste. They were originally created to help serve a health purpose as they are 200 to 400 times sweeter than sugar, and therefore only a very small amount is needed to provide sweetness without added calories. They were positioned as a “guilt-free” alternative to sugar used by food manufacturers in diet food products labeled as “zero-calorie” or “sugar-free”.

Today, there are many artificial sweeteners on the market including aspartame (Equal™), saccharin (Sweet ‘N Low™), sucralose (Splenda™), Ace-K, and Nutrasweet™.  However, these non-nutritive sweeteners, as they are sometimes referred to, have been controversial since their introduction to the market in the 1950s, and with good reason, as they are anything but healthy.

The Problems with Artificial Sweeteners

Although created with good intentions, it turns out artificial sweeteners are likely too good to be true, and their side effects may not be worth it.

Artificial Sweeteners are Chemicals

At the end of the day, artificial sweeteners are chemicals, there is just no way around it. Artificial sweeteners are chemical products created in a laboratory and are anything but natural for our bodies to consume. When it comes to food, the definition is actually really simple; there is real food, and then there is everything else. Artificial sweeteners are heavily processed, chemically created, food-like products that serve no function or benefit to the body. Windex is also calorie-free, but you wouldn’t use that in your food, would you? Perhaps that’s an extreme comparison, but the picture I’m trying to paint is that artificial sweeteners are chemicals that don’t serve a role or function in our bodies.

Artificial Sweeteners Lead to More Cravings, Not Less

Some studies have found that artificial sweeteners disrupt the body’s natural ability to regulate calorie intake, interpret hunger signals, and deal with food cravings. When we consume something sweet, our brain expects to consume sugar and therefore calories as well. However, when we consume calorie-free chemicals like artificial sweeteners no calories follow the sweet taste, and therefore our brains will signal for us to continue consuming the sweet taste until calories follow. Because artificial sweeteners are much sweeter than natural sugars, they actually activate our taste buds to crave very strong sweet tastes and more of it.

Artificial Sweeteners Can Contribute to Weight Gain

Although artificial sweeteners are “calorie-free” these chemical food additives have been shown to contribute to weight gain, not weight loss as they were intended. For most of human history, sweeteners were inextricably tied to caloric density. Humans (and other animals) have a natural ability to regulate calories and weight based on the taste and texture of food. Recently, studies have found that although artificial sweeteners are “calorie-free” their sweetness still stimulates the production of insulin, your fat-storage hormone. When our bodies release insulin, we are in a storage mode since insulin’s job is to put nutrients into your cells, however, in the case of artificial sweeteners, there are no nutrients present. As no nutrients are present in the body, the signal loop becomes damaged, our hunger cues remain, and this can lead to overeating.

Artificial Sweeteners Harm Gut Bacteria

We know that the health of our gut is incredibly important and if our gut is healthy chances we are too. The beneficial bacteria in our gut help to produce vitamins, absorb nutrients, protect us from infection, and support the health of our overall immune system. A dysbiosis, or disruption in our gut bacteria, has been shown to affect a number of common health concerns including skin issues, digestive issues, and weight gain. Because artificial sweeteners are, just that, artificial, they pass through the digestive system untouched and undigested. However, recent research suggests that although they are not directly digested by the body, their chemical nature can influence your health by changing your gut bacteria.

The Bottom Line

Artificial sweeteners are chemical products that serve no beneficial function, purpose, or role in our health. If you want to consume a sweet treat, you are best to actually consume a sweet treat, not a chemically processed product that just happens to taste sweet. Focus on natural sweeteners, enjoy treats in moderation, and leave artificial sweeteners for the laboratory.

Chicken Sausage Skillet

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Made in one pan and ready in under 30 minutes, this chicken sausage skillet is the perfect way to do a weeknight dinner. This dish is filled with chicken sausage, white beans, and veggies to create a high-protein, rich-rich, and gluten-free meal.

Easy Chicken Sausage Skillet

 

The thing I love about cooking is how inventive you can be. Unlike baking, where you need to be really precise, cooking allows for a lot of experimentation and imagination. When I was learning to cook I was so afraid to veer off in a recipe I would stick to the ingredients like a T, but the more comfortable I got in the kitchen the more I realized cooking is more art than science. Plus, the more you practice, the more skills you acquire, and the more you open the cooking possibilities.

The inspiration for this recipe came from a sausage and pasta dish that I used to make with pantry staples. Beans, especially white beans, are a nice substitution for pasta in a recipe because they have a similar texture while being naturally gluten-free and providing some additional plant-based protein.

 

Did you make this recipe? Rate it below!

Cinnamon Quinoa Breakfast Bowl

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This cinnamon quinoa breakfast bowl is a welcomed change to your everyday oatmeal, and a quick and easy breakfast to get you out the door in a hurry.

Cinnamon Quinoa Breakfast Bowl

 

Rich in plant-based protein and naturally gluten-free, quinoa is a versatile grain you can include in both savoury and sweet dishes. It’s mild nutty flavour and fluffy texture make it a great alternative to oatmeal for those mornings when you just want something different. Plus, since it is rich in fibre and plant-based protein it will help to balance your blood sugar and keep cravings at bay for the rest of the day, and this quinoa breakfast bowl is a great way to do it!

This quinoa breakfast bowl recipe is also a great way to use leftover quinoa; simply omit the cooking process and gently heat the cooked quinoa in a pot with a splash of almond milk and the spices for a quick and easy weekday breakfast. I used banana, almonds and coconut to top my cinnamon quinoa breakfast bowl, but feel free to use any combination of fruit, nuts and seeds to flavour it just the way you like.

More Healthy Breakfast Ideas:

 

Is Sourdough Bread Healthy?

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For years, bread has been demonized, and said to be the cause of weight gain, diabetes, and cardiovascular disease, however, it is important to understand that not all bread is created equal and when you understand how real bread is made, you will understand why. So here is a case for real bread, and why sourdough is the healthiest bread out there.

Why Sourdough is the Healthiest Bread

 

What is sourdough?

Sourdough is what many would consider real bread. Although there is lots of “bread” sold in grocery stores, very few of them are actually real bread, but rather a processed product that resembles bread. Real bread is made very simply with three ingredients; flour, water, and salt. In the traditional bread-making process, flour and water are combined to create a ‘starter’ that reacts with wild yeast and lactobacilli bacteria present in the air, which is left to slowly ferment. This sourdough starter, or natural leaven, is then used to make the dough rise. The rising alone is a multi-stage process that can take hours, and by the time the loaf goes into the oven, it can be up to three days in the making. The initial sourdough starter is then kept alive through ongoing feedings for the purpose of leavening additional bread dough in an ongoing manner, and it is the actual process of natural leavening with wild yeast that defines a loaf as sourdough.

From the dawn of civilization until the industrial age making dough with wild yeast, or sourdough, was the primary method used to make bread. However, in the late 19th century baker’s yeast was developed and large-scale industrial baking soon flourished. Today, almost all bread sold in the grocery store, no matter if it’s made with wheat flour or gluten-free flour, is baked using yeast. Not only are loaves made with commercial yeast, but most are spiked with additional enzymes, preservatives, vegetable oils, sugar, and other dough improvers. (Just read your bread label if you don’t believe me.) Although these doughs may rise quicker, the quality, taste, and nutritional value are diminished in the process.

Why Sourdough is the Healthiest Bread

On their own, grains are very difficult to digest. Grains contain anti-nutrients, namely phytic acid, which are very difficult for our bodies to break down. Phytic acid inhibits enzymes that are needed for the breakdown of proteins and starch in the stomach, and therefore when they are not properly prepared, grains are very difficult for the human body to break down. Fortunately, a sourdough starter contains friendly lactobacilli, the same bacteria that are present in other fermented foods such as sauerkraut, kimchi, yogurt, kefir, and kombucha. The lactic acid-producing probiotics present in the sourdough starter are actually responsible for the breakdown of anti-nutrients like phytic acid in the grains.

Although these probiotic cultures don’t survive the baking process, due to the heat, the fermentation process prior to baking helps to remove anti-nutrients, “pre-digest” the cereal grains, and make the digestion process and absorption of nutrients much easier for our bodies. When grains are not properly prepared, phytic acid molecules bind with other minerals, including calcium, magnesium, iron, and zinc, which makes these important nutrients unavailable to us. It is the long, slow fermentation process of sourdough that actually reduces the presence of phytates.

Additionally, given real sourdough is made of only 3 ingredients (flour, water, and salt), by choosing sourdough over commercial bread you eliminate the concern of food additives, vegetable oils, added sugars, and preservatives in the diet, which can be very damaging to our health, namely our gut health.

The Bottom Line

As with any food, determining if a food is “good” or “bad” always comes down to the quality of the food itself. Is commercial bread good for you? Probably not. Can sourdough be included in a healthy diet? Most likely. Buying sourdough bread from an artisan baker or a farmer’s market increases the likelihood of it being real sourdough bread, as some store-bought versions are not made by the traditional sourdough method and therefore don’t have the same benefits. A real sourdough loaf should only contain a combination of flour, water, salt, and a starter. Ask questions, read the ingredients, and if you are feeling extra adventurous, give a hand at making your own sourdough at home.

Green Shakshuka

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This green shakshuka is a great meal for those times when you just don’t have anything planned. Made with minimal ingredients, it is quick and easy to prepare and perfect for breakfast, lunch, and dinner alike. Serve it with your favorite crusty bread for a healthy and well-balanced meal!

Green Shakshuka Recipe

A shakshuka is my go-to meal when all I’ve got is veggies and eggs left in the fridge. Although the traditional shakshuka is made in a rich tomato sauce, a green shakshuka is a great way to add more veggies to your diet without forgoing flavor. This green shakshuka is a really versatile dish as you can essentially use any type of leafy green you have on hand and include any combination of spices you like. I opted to use cumin and chilies, however, coriander, paprika, and even curry powder would all work equally well!

More Shakshuka Recipes:

 

Watermelon Sorbet

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Made with only 3-ingredients, this refined sugar-free watermelon sorbet is a delicious and refreshing summer treat! This watermelon sorbet recipe calls for a little drizzle of honey but you could certainly omit it if you wanted to, and if you were looking to make it extra rich and creamy, a can of full-fat coconut milk mixed would add incredible flavor and texture.

Watermelon Sorbet

 

I’m going to be honest, calling this a “recipe” is probably a bit of a stretch, but my goodness is this watermelon sorbet ever refreshing. Watermelon is a great fruit to use without an ice cream maker because it freezes well and is full of natural sweetness, especially when you buy it ripe in season. As long as you have a food processor or a blender, you can easily make this naturally sweetened watermelon sorbet at home on any hot summer day. I opted to serve this scooped into little dishes, but if you wanted to get creative you could also make it into popsicles really easily.

 

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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