Stephanie Kay Nutrition

Real Food for Real Life

Overnight Raw Buckwheat Porridge

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Made with buckwheat groats, almond milk, cinnamon, honey, and fresh berries, this overnight raw buckwheat porridge is a simple, yet delicious, make-ahead gluten-free and vegetarian breakfast.

Raw Buckwheat Breakfast Porridge

Overnight raw buckwheat porridge might sound like a mouthful, but it is a lot less complicated than it may seem. Similar to overnight oats, raw buckwheat porridge is made by soaking buckwheat groats overnight and then blending them with the flavors and seasonings of your choice to make a delicious, rich, and creamy on-the-go breakfast.

What is Buckwheat?

Although technically a seed, buckwheat is a naturally gluten-free grain that has become increasingly popular in recent years. It can be made into flour to be used in baking and can also be used in its seed format known as groats. Similar in concept to oats or rice, buckwheat groats can be boiled and cooked into porridges, stews, side dishes, and salads.

Can You Eat Raw Buckwheat?

Buckwheat groats can be eaten raw, however, as with most grains, they are best soaked, sprouted, or fermented for optimal digestion. If consumed raw, like in this buckwheat breakfast porridge, they need to be well soaked, rinsed, and strained before consumption.

 

Raw Buckwheat Breakfast Porridge

 

In order to make this buckwheat breakfast porridge, it is best to soak the groats overnight to help ensure they are soft and easier to blend into a porridge, as limited soaking time might create a grittier porridge. For this recipe, I’ve paired them with cinnamon, honey and vanilla to give the porridge a subtly sweet flavor, and topped it with fresh berries, muesli, and shredded coconut, however, you can use any toppings of your choice. This recipe makes two servings, but you could also make a double batch for an easy meal prep idea so your breakfasts will be ready for the week.

More Healthy Buckwheat Recipes:

 

How to Make Your Health a Priority

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Even though most people know that they should be making their health a priority, not everyone does. Between work, family, friends, kids, and busy schedules, too often, focusing on our personal health falls to the bottom of the list. People know they should eat vegetables, they should exercise, and they should drink more water, but that doesn’t mean that they always do it. In fact, I am often asked myself how I do it; How do I find time for the gym? How do I find time to eat well? And how do I find time to cook?  But despite the daily grind, family obligations, and the never-ending to-do list it is possible to make your health a priority without it feeling like a chore. So, I’ve put together some of my best tips on how to make your health a priority.

How to Make Your Health a Priority

Make Your Health a Priority

When I talk to people who are looking to improve their diet or their lifestyle, I am often confronted with a list of excuses or reasons why not. Although different people often have different reasons, they all boil down to three common themes; time, money, and knowledge. I often hear things like:

“I don’t have time to cook.”

“I don’t have time to do groceries.”

“Eating well is too expensive.”

“I don’t know what to eat.”

I get it, I hear you, and the reality is I used to be there myself. I was the first to complain that eating well took time and cost money, and the first to eat out, buy packaged foods and look for the most convenient route. I don’t have time to make eggs, so bagel and cream cheese it is. I don’t have to make my lunch, so I’ll buy a muffin while I’m out. I don’t have time to make dinner, so I’ll pick up something I can microwave. When life gets busy, it’s easy to skip meal prep, skip the gym, and just grab a bite to eat while you are on the run because it’s easy and convenient. But, I’m going to be really honest with you, the excuse “I’m too busy” is a really shitty excuse.

I have yet to meet someone who is actually “too busy” to eat well and make their health a priority. If you are “too busy” to prioritize your health then you are also too busy to watch Netflix, too busy to hang out with friends, too busy to scroll on Facebook, and too busy to go shopping. However, I rarely hear people saying they are “too busy” to do any of those things. The reality is most people are not “too busy”, they are just prioritizing other things over their health. I know it sounds harsh but it comes from a place of love and I have no problem saying it because this is something I had to learn for myself, and I want others to learn it too. So instead of making excuses, consider these simple suggestions on how to make your health a priority.

1. Be Selfish

For many people, especially women, we end up being the last item on our priority list. When I ask people what causes them stress in their life, I often hear answers like work, family, kids, pets, or finances, but rarely their health. We live in a very busy world that emphasizes status, money, and things; people would rather stay all night at work to impress the boss or ensure that their kids are involved in every activity under the sun than actually chill out, slow down, and focus on what’s actually important. Living in the house with the white picket fence, driving the top-of-the-line car, and having kids with honors does not matter if you are sick, unhealthy or depressed. People who are able to make their health a priority, myself included, prioritize themselves over others. Although that might sound like a bad thing, it’s not. You can call it selfish, and I’m ok with that, but it is important to understand that if you are able to take care of yourself, you will be in a better place to love and care for the other people in your life.

2. Schedule and Plan

Finding time to exercise, meal plan and the cook doesn’t just happen, it happens because I create time for it. Every Sunday I create a rough mental schedule for the week ahead so I can organize my schedule to fit in my workouts and plan my meals. I carve time out of my weekend, purposely, to batch-cook a couple of items to help save me time later in the week. Although it might seem like an investment of time upfront, it saves me time in the long run. How exactly you chose to meal plan depends on your personal style, schedule, and what works best for you. You don’t necessarily need to create a meal plan for the entire week, but having a rough idea of how many nights you will be home and what you will be eating will help you to be more efficient with your time, and your money. The same goes for your workouts; a little forward planning goes a long way to help ensure you are able to fit in exercise. Consider your schedule for the week, what days you are busy, and what days you have more time. If your nights are busy, consider getting up a little earlier for a walk or trip to the gym, pre-register for a class to help hold yourself accountable to show up after work, or simply take some time to go for a walk on your lunch break. It’s important to remember that even a little bit of movement is better than none.

3. Don’t Make Changes, Create Habits

It’s easy to change your diet or change your schedule. Anyone can eat a salad instead of a burger, and take the stairs instead of the elevator, and anyone can do that really quickly. However, it is making the changes stick that is really hard. I often have people ask me to create a meal plan for them, as they think this will solve all of their problems and help them prioritize healthy eating. I never do this. The reason I never do this is because what works for me is not doing work for you. Anyone can follow a plan blindly, but actually enjoying it is a whole other thing. If you want to make your health a priority, you have to do things you like. Hate running? Great, don’t run. Hate kale? Great, don’t eat it. If you want to learn how to make your health a priority and learn how to make changes work and make them last, you have to create habits that you actually enjoy. Like walking your dog? Great, walk him longer. Like stir-fries? Great, make more of them. If your co-worker lost 50 pounds eating a certain way, that’s great for him/her, but that may not be great for you. I am only able to maintain my healthy lifestyle because I have created habits that I actually enjoy and look forward to them every day.

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If you want to learn how to make your health a priority, learn how to make changes work and make them last, you have to create habits that you actually enjoy.

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4. Change your Environment

People are a product of their environment, the people around them, the places they visit, and the food that surrounds them. If your kitchen is disorganized, what are the odds you are going to want to cook in it? If your pantry is full of chips and crackers, what are the odds you are going to snack on carrot sticks? The food that you bring into your house is going to determine your eating habits – case in point. Every single time that you buy something at the grocery store you are making an investment in your health. If you spend $10 on cheesy crackers and chocolate every single week, you are likely making a poor investment and not setting yourself up for success. I’m not suggesting you can never eat them, but if you bring them into your house every week it makes making your health a priority a whole lot more difficult. I love ice cream, but I don’t keep it in my freezer all of the time, because I know if I do I will just end up eating it and far too frequently. If you can leave your trigger foods, whatever they might be, at the grocery store it is going to be a whole lot easier to set yourself up for success. When it’s 9:00 pm and you want those cheesy crackers and chocolate, it’s a whole lot harder to eat them when they are still on the shelf at the grocery store than if they are sitting in your pantry at home.

5. Create Goals and Move Slowly

Stop trying to be a hero, it doesn’t work. If you keep telling yourself the “diet starts Monday” and it never does, just stop telling yourself that. It’s damaging and it’s not worth it. If you actually want to create habits, not changes, you need to slow down and move slowly. If you never pack your lunch and want to start packing it, start with one day per week, maybe two, you don’t need to do all five. If you never workout, and want to start going to the gym, don’t sign up for an 8-week 5-day a week bootcamp, you likely aren’t going to go. And that’s ok. It is important to realize that even small changes are changes and that continuous small changes over time create really big habits. Be kind to yourself, work on small goals that you can actually accomplish, and celebrate them when you do. Stop telling yourself you will lose 10 pounds in the next month, or workout every day for 30 days, you’re setting yourself up for failure. If you really want to learn how to make your health a priority, and how to make it last, you need to focus on small sustainable changes that you can actually maintain for the long term.

6. Realize you Only get One Body

You only get one body. Who else is going to take care of it if you don’t? This lesson was one of the most impactful and beneficial lessons I learned myself. If you take care of your kids, your pets, your clothes, your house, and your car, why would you not take care of yourself? You get one vessel, one set of limbs, one set of organs, and one beautiful brain. You can buy a new couch, you can buy a new car, you can buy a new shirt, but you can not buy a new body. If you chose not to prioritize your health, nobody else is going to prioritize it for you. You can make all of the excuses in the world, tell yourself you are “too busy”, and bring all of the junk food you want into the house – nobody is going to stop you. But when you realize that you are in control of the changes you want to see, it is empowering. Be kind to yourself, and start where you need to start. Everyone is at a different stage in their journey, and wherever you are is ok. You are not doing anything “wrong”, everyone has areas of opportunity, so just focus on tackling those one at a time. Remember, this is not your practice life, this is the only one there is.

Chocolate Caramel Freezer Fudge

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Made with creamy cashew butter, this decadent chocolate caramel freezer fudge recipe is a fun and healthy twist on a traditional fudge, while being paleo, gluten-free and vegan for everyone to enjoy.

Chocolate Caramel Freezer Fudge

 

There are about a billion recipes online for freezer fudge, but I really wanted to share my own version with you guys because I loved this combination of ingredients and flavours so much. Traditional fudge recipes are typically made with refined sugar, so to try and make my fudge a little healthier I opted to use nut butter, and coconut oil and naturally sweeten it with maple syrup instead to create this chocolate caramel freezer fudge.

The ‘caramel’ layer for this freezer fudge is inspired by my salted ‘caramel’ oatmeal recipe; just the right combination of cashew butter, maple syrup and sea salt help to create a natural caramel flavour that pairs perfectly which chocolate. I think cashew butter works best in this freezer fudge recipe because it has a naturally creamy texture and subtle flavour so it can easily be paired with any other flavour. However, if you are not a fan of cashew butter, almond butter, peanut butter, pecan butter, or any other nut butter that would work very well, you would just get more of a nutty flavour to your freezer fudge.

Although this freezer fudge might be a little healthier, it’s still a treat, so go easy on it. A little slice goes a long way, and it stores well in the freezer for months to come.

 

Moroccan Carrot Soup

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This velvety, creamy and slightly spicy Moroccan carrot soup is the perfect dish for a cold-weather day and a great make-ahead meal.

Moroccan Carrot Soup

A good soup is a foundational cooking skill that anyone can master. When I started cooking, soups were one of the first things I learned to make, mostly because they are quick to prepare and hard to mess up. You can essentially just add a bunch of stuff to a pot, let it boil, and you’ve got yourself a soup. The real art in taking a soup from good to great (like this Moroccan carrot soup) is the way you add flavour; carrot soup on its own is tasty, but adding herbs, spices and seasoning can help to make it delicious. So, to help you take your soup-making skills from good to great, here are some of my favourite tips when it comes to making a hearty soup.

How to Make Moroccan Carrot Soup

  • Sweat the vegetables. In order to make a really great soup, you have to build the flavour as you go. Base vegetables like onions, celery, carrots and garlic, help to create a flavorful base for the soup, so take the time to cook them low and slow.

  • Season generously. Too often, people skimp on the spices leaving the flavour profile lacklustre in the end. Herbs and spices can help to tie different vegetables and flavours together to help take something simple, like carrot soup, and create something with a punch, like this Moroccan Carrot Soup.

  • Salt, but sparingly. There is nothing worse than an overly salty soup, but there is also nothing worse than an unsalted soup. Salt helps to bring out flavours in food, but too much does not taste great. Be sure to add sea salt during the cooking process, but remember you can always add more once it is done. Palates will vary from person to person, so it is easy to season to taste once the soup is done cooking.

  • Use broth. Many recipes will call for water or broth, but broth not only makes soups taste better but can help provide additional nutrition, especially if it’s homemade. You can certainly buy pre-made broths and stocks, but be sure to read the ingredients list for added sugars.

  • Double the recipe. Cooking takes time, so if you are going to put in the effort you might as well make twice as much. Soups freeze really easily for several months and a great meal in a pinch.

Moroccan Carrot Soup

This Moroccan carrot soup plays on all of these tips as it is full of flavour and also makes multiple servings. The addition of the spicy roasted chickpeas, yogurt and harissa really helps to heighten the flavours of this Moroccan carrot soup, but I can assure you it is still plenty delicious on its own.

More Healthy Soup Recipes:

 

Healthy Eggs: A Complete Guide

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From cage-free” to “free-run” and “omega 3”, egg cartons are littered with various terms and buzzwords making it rather confusing for the average consumer to know what he or she is actually buying. The price of a dozen eggs can range anywhere from $2.99 to $8.99, but it begs the question; Are the more expensive ones worth it? So here is a simple guide to buying healthy eggs so you can make an informed decision that works for you.

Guide to Buying Healthy Eggs

 

How to Buy Healthy Eggs

Here are some easy tips to help you dissect egg labels and buy the healthy eggs available to you.

Types of Eggs: Size & Colour

White or brown? Medium, large or extra-large?

When it comes to the color of the egg, the only difference is the breed of the chicken. Much like there are different varieties of tomatoes that come from different breeds of plant, brown eggs simply come from a different breed of hen. White eggs are laid by white-feathered chickens with white or light-colored earlobes while the brown ones are laid by brown-feathered chickens with red earlobes. As for size, egg size is related to the age of the hen, as a hen gets older, she lays larger eggs. Nutritionally speaking, the color or size of the egg does not affect its nutritional value, it simply comes down to what is available and which you prefer.

Types of Eggs: Grades, Organic, Free-Run, Free-Range

In addition to color and size, many other marketing buzzwords litter our egg cartons, so let’s have a look at some of the most common terms and types of eggs in this guide to buying healthy eggs.

Grade A Eggs

In Canada, eggs are graded at a grading station before appearing on your grocery store shelf. The grading process checks the condition of the shell, the position of the yolk, and the size of the air cell inside the shell. Grade A eggs can be sold at retail, while Grade B eggs are often used for commercial baking, and Grade C eggs are used in the production of processed egg products.

Conventional Eggs

These are often the most inexpensive type of eggs available in the grocery store. In conventional farming practices, chickens are typically confined to cages, often battery cages, in barns with thousands of birds. These chickens do not have access to the outdoors, or access to nests, perches, or scratching areas. (Hens are naturally compelled to scratch at the ground with their toes in search of seeds, greens, or bugs to eat.) Caged hens are fed enriched grain feed. In 2016, about 90% of egg production was in conventional housing, however, Canada has committed to phasing out conventional egg production in order to improve animal welfare conditions and provide a new form of housing for enriched colony eggs, housing hens in smaller groups to help reduce stress on the birds, allowing them to express their more natural behaviors.

Free-Run Eggs

Free-run eggs (sometimes labeled cage-free) are not confined to a life in a cage and come from hens that roam the entire barn floor. These hens are able to roam in the barn, however still have no access to the outdoors, and may experience overcrowding. Free-run hens are also fed enriched grain feed and are able to eat what they find on the barn floor.

Free-Range Eggs

Like free-run eggs, free-range eggs come from hens that live cage-free and are housed together on the barn floor but also have access to the outdoors, when weather permits. In Canada, outdoor access is only available seasonally, so hens are housed in barns during colder months. In addition to feed, hens are able to eat what they find outside and on the barn floor.

Organic Eggs

Organic eggs come from hens raised in free-range barns, with access to the outdoors, weather permitting. All organic hens are fed certified organic feed, and hens may also eat when they find it outside or on the barn floor. Eggs that are sold as organic are produced under specific standards laid out by the Canadian General Standards Board and certified by a reputable organic certification board.

Pastured Eggs

Pastured-raised is not a term that is officially defined in Canada, however, it typically implies hens who have access to pasture and grass. Pastured birds are raised outdoors based on time of year and location, kept in shelters that help to protect them from predators. Shelters are rotated on different areas of pasture daily so the hens can forage for a larger portion of their food, which is nutritionally superior. In addition to feed, pastured hens forage for their natural diet, which includes grass, seeds, green plants, insects, and worms, which helps to ensure their eggs are rich in omega-3 fatty acids.

To add to the confusion, some labels will contain information about the diet of the hen, however, it is not always as beneficial as it might seem.

Vegetarian-Fed

Chickens are omnivores and their natural diet consists of green plants, wild seeds, and animal foods, such as earthworms, insects, and fly larvae harvested in cow droppings. Vegetarian eggs imply that the hens were fed a feed of grain, however, this is not the most beneficial form of diet to produce the most nutritious egg. Ideally, hens should be pastured or roam outdoors in order to ensure they can forage for their natural diet.  Vegetarian-fed eggs are typically conventional eggs unless otherwise specified.

Omega-3 Eggs

Eggs are a naturally occurring source of omega-3 fat, an essential dietary fatty acid. In order to produce omega-3-enriched eggs, producers will supplement the hen’s feed with omega-3 fatty acids, typically in the form of flaxseed. Although beneficial, omega-3 eggs are also typically conventional eggs unless otherwise specified, so are not necessarily always a better option. If you are looking for omega-3-enhanced eggs, be sure to look for free-range or organic options.

What are the best eggs to buy?

Determining which eggs to buy certainly comes down to what is available and what fits your budget, so here is a simple guide to buying healthy eggs to help you prioritize what to look for:

  1. Local Pastured Eggs: Your best source for eggs will always be a local farmer that allows his hens to roam free on pasture. If you live in a city centre, visiting your local farmers market is typically your best source to get pasture-raised eggs. Speaking directly to the farmer and learning more about his practices will help to ensure you are buying the best quality eggs you can, and one of the many benefits of shopping local.
  2. Organic and/or Free-Range Eggs: Second to local pastured eggs, free-range and/or organic eggs would be best. These options help to ensure that eggs had access to the outdoors and the opportunity to forage for a portion of their natural diet.
  3. Free-Run Eggs: Free-run eggs would be the next best option, as hens were able to roam free and express their more natural behaviors with access to nests, perches, and scratching areas.

Vitamin-enriched eggs, such as omega-3 eggs, or vegetarian-fed eggs do not necessarily ensure a better quality egg and are therefore not necessarily worth the investment. Instead focus on the life quality of the hen, and their ability to roam free, their access to the outdoors, and their diet.

The Bottom Line

Whether they are fried, poached, boiled, or scrambled, there is no denying eggs are an incredibly versatile and nutrient-dense food. They serve as a simple breakfast, brunch, snack, or dinner in a pinch. Use this simple guide to buying healthy eggs to help get you started; knowledge is power and the more you learn, the more you can make an informed decision on the food you purchase. If you have access to a local farm or farmers market, this would be your best option for ensuring you are buying high-quality eggs. If not, choose the best option that fits within your budget at your local grocery store. At the end of the day, any egg is better than a breakfast of boxed cereal.

Creamy Polenta

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This is a basic recipe for a simple creamy polenta that is the perfect side dish for a hearty slow-cooked stew or something as simple as sautéed mushrooms.

Creamy Polenta

 

Polenta is a classic Italian dish of cornmeal porridge, frequently eaten will meat, stew, or ragu. It is made by boiling cornmeal into a porridge, which can be eaten fresh or cooled and sliced, grilled, or baked. Although it can be made with a large variety of grains, the classic version is made of ground yellow corn. Since corn is a gluten-free grain, polenta is a great alternative to rice or potatoes and serves as a source of complex carbohydrates in a well-balanced meal. Although most frequently eaten in a savory format, it can also be eaten as sweet breakfast porridge in place of oatmeal.

In stores, you can find both packaged polenta and packaged cornmeal which are very similar in nature and can both be used in this recipe for creamy polenta. The biggest difference between to two is the grinding method; cornmeal can be found in different textures, while polenta is typically always coarse ground. If you can’t find polenta in your local grocery store, you can certainly use ground cornmeal, just be sure to use a medium-grind cornmeal. In addition to cornmeal, you can also often find quick-cooking polenta, and much like quick-cooking oatmeal, it has been pre-cooked to help cut down on cooking time. However, I’ve never found a quick-cooking polenta that provides the same texture as the classic stovetop method.

 

Green Lentil & Spinach Curry

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A quick and easy one-pot meal, this green lentil and spinach curry is filling and full of flavor making it a perfect plant-based meal.

Green Lentil & Spinach Curry

In my opinion, lentils are a totally underrated ingredient. Not only are they incredibly easy to cook on the stovetop but they are incredibly inexpensive to use. Dried lentils are a year-round pantry staple that can help you create everything from soups to salads, to side dishes and stews. Not only are they a whole food, but they are also a good source of plant-based protein and a great way to grocery shop on a budget as they stretch really far to create many meals. This creamy green lentil and spinach curry is easy to whip up in a pinch and is a great nourishing meal that will keep you coming back for more.

Lentils cook very similarly to rice, a bit of water and a pinch of salt and away you go. Although that is the basic format, there are lots of ways to jazz lentils up with broths, herbs, and spices to help add some additional flavor. Lentils also come in many shapes, colors, and formats, and their use can vary from dish to dish. I personally prefer red and yellow lentils for soups and stews, like my Spiced Red Lentil Soup, Puy lentils for salads, like my French Lentil & Beet Salad, and brown or green lentils for richer and earthier dishes like this green lentil and spinach curry. Thanks to their quick cooking time, lentils make a great weeknight meal, as they are easily ready in less than 20 minutes. Plus, they can even be made in advance and stored in the fridge to add to salads or cut down on cooking time for meals.

More Lentil Recipes:

 

 

6 Common Causes of Bloating

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Everyone knows the heavy, uncomfortable feeling of being bloated. It has become so common that many people consider it a regular, everyday occurrence and just part of their normal digestion process. However, the truth is that bloating, gassiness, and abdominal discomfort are not “normal” whatsoever; rather, they are signs of digestive distress.

While reasons for digestive upset can vary from person to person based on diet, lifestyle, stress, or environmental factors, and although it can seem difficult to identify the culprit, it is possible; you just need to know what to look for. So here are six of the most common causes of bloating and what to do about them.

6 Common Causes of Bloating

1. Not Chewing Enough

The digestive process operates like a chain reaction, working from the top down. Taking the time to chew your food and eat slowly is the first vital step in supporting good digestion and reducing digestive issues further in the process. Although most people think digestion occurs in the stomach, very little digestion occurs in the stomach, as digestion actually begins in the mouth. The action of chewing helps to pre-digest food by mechanically breaking it down, and by chemically breaking it down with the help of an enzyme found in your saliva called salivary amylase. The action of chewing helps to signal to the rest of the body and triggers your stomach to begin producing stomach acid to further break down your food and continue the digestive process. If you don’t fully chew your food, or you eat too quickly, you are essentially putting a big wet log on your digestive fire; you are going to put it out.

Solution: Take the time to fully chew your food when you eat. When you eat, sit down, slow down, and put down your fork between bites. The more mindful you can be when you eat, the more it will support digestion and reduce potential bloating.

2. Low Stomach Acid

Low stomach acid, also known as hypochlorhydria, is a commonly overlooked problem that can lead to digestive issues such as bloating, gas, acid reflux, and heartburn. Although many people assume that these issues are caused by excess acid in the digestive tract, they are actually caused by not enough. Stomach acid is essential for helping us produce the enzymes that break down our food, and low levels of stomach acid can lead to inadequate digestion of proteins, nutrient malabsorption, imbalanced gut flora, and potentially the overgrowth of harmful bacteria, yeast, or parasites in the stomach and small intestine. The production of stomach acid levels will naturally decline as people age, however, they can also be suppressed by a poor diet, consumption of additives and preservatives, stress, smoking, and many other poor lifestyle factors.

Solution: If you suspect you have low stomach acid, consider supporting it by drinking a natural digestive aid such as lemon juice or apple cider vinegar before meals. This will help to stimulate stomach acid and help you break down your food. Alternatively, you can use various supplements to support your digestive fire, such as digestive enzymes, digestive bitters, or betaine HCL.

3. Unbalanced Gut Flora

The health of our digestive system is deeply influenced by the bacteria that call our body home. Your microbiome, or our gut flora, is a beneficial colony of one hundred trillion bacterial cells residing in your large intestine, which directly impacts our health.

However, when the number of beneficial bacteria is outweighed by unfavorable bacteria, be it from low stomach acid, poor diet, or a combination of both, dysbiosis of the microbiome occurs. Unbalanced gut flora is one of the major common causes of bloating, gas, constipation, and inflammation of the digestive tract. One of the easiest and quickest ways to boost the beneficial bacteria in your gut is to eat probiotic-rich food, most often made via fermentation. Fermentation not only helps to increase beneficial bacteria but can help to remove anti-nutrients, ensuring that food is more easily digested.

Solution: Fermented foods such as sauerkraut, kimchi, pickled vegetables, tempeh, miso, kombucha, and cultured dairy all contain probiotic bacteria that can help to reduce bloating. Additionally, you can also use probiotic supplements to help rebalance your microbiome.

4. Food Intolerances

Although probiotic-rich foods contain beneficial bacteria that can help to alleviate bloating, it is important to understand that not all foods affect people the same way. Although cultured dairy might be rich in beneficial bacteria, if you do not tolerate dairy well, it will only lead to more bloating and digestive distress. Food intolerances are one of the most common causes of bloating, and one that can easily be avoided if you know what foods negatively affect your digestion. Not everybody is created equal, and therefore not everyone will react the same way to the same foods. Paying attention to your body’s reactions to foods is the single best way to identify food intolerances.

After you eat, are you bloated? Gassy? Uncomfortable? The more you can pay attention to how your body reacts to certain foods, the easier it will be to identify the foods that are causing your bloating. There are dozens of different foods people can be sensitive to; however, some of the most common include dairy, gluten, eggs, peanuts, soy, and shellfish.

Solution: If you suspect that you might be sensitive to a certain food, the easiest thing to do is to remove it entirely from your diet until you see improvement and reintroduce it to see how your body reacts. You can begin by simply testing foods out at home, or use an elimination diet protocol; however, if you are still not seeing an improvement, you can speak to a healthcare practitioner to help identify food intolerances through testing.

5. Artificial Sweeteners

Although artificial sweeteners might seem like a safe bet for someone trying to be diet-conscious, they are a very common cause of bloating and digestive upset. Because artificial sweeteners are just that, artificial, many of them are not broken down by the digestive tract. Artificial sweeteners, such as aspartame, and sugar alcohols such as xylitol, sorbitol, and mannitol are passed whole into the small intestine which easily ferments in the gut. These types of sweeteners are commonly found in “health” foods such as protein bars, protein shakes, and chewing gum, so it is essential to read labels.

Solution: In order to reduce bloating, it is best to avoid these forms of sweeteners altogether and simply opt for a limited amount of natural sweeteners from time to time when you need to satisfy your sweet tooth.

6. Lack of Movement

Exercise helps to stimulate the peristalsis, the rhythmical, muscular contraction that propels food through the intestinal tract, which aids in stimulating good digestion. Ideally, bowel movements should occur naturally every 18-24 hours and be easily passed. A slow bowel, much like a sedentary lifestyle, can lead to constipation, which is one of the leading causes of bloating. Adequate movement, be it low or high intensity, along with adequate fiber and hydration, can help to stimulate the natural digestive process. Additionally, movement can help to reduce stress and anxiety, and giventhat many digestive issues are impacted by our mental state, movement can help to reduce the impact of our lifestyle and mental health on our digestive system.

Solution: Any form of activity, light or intense, will help to stimulate the digestive process. Something as simple as a light walk after a meal can help to reduce bloating and stimulate digestion.

The Bottom Line

As common and annoying as bloating might be, it doesn’t need to be. There are many common causes of bloating, so identifying what is affecting an individual can take time, as causes can work in conjunction with one another. Be patient and be open to trying different interventions to help determine what is affecting you specifically.

Make-Ahead Broccoli & Quinoa Salad

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This make-ahead broccoli and quinoa salad is a simple way to ensure lunches are ready for the week, and the flavors of this salad only get better with time.

Make-Ahead Broccoli and Quinoa Salad

This broccoli and quinoa salad was actually inspired by a friend, and reader, who shared a very similar recipe with me, and because I thought the idea was clever, I decided to make my own version. One of my favourite things about sharing recipes on my blog is the messages and feedback I get from followers, be it here on Instagram or Facebook. The online world can be weird as you are simply putting content out into the world and waiting to see what happens, so hearing from people who actually make (and enjoy) my recipes is incredibly rewarding.

When I started working as a nutritionist, never did I ever imagine I would be sharing recipes on my website. My goal was also to help people learn to eat better, but as a self-taught cook, I never saw myself teaching others to cook themselves. It wasn’t until I really started working with people individually that I realized that for many knowing what to eat was not the issue, but rather how to prepare it was. I wasn’t always good in the kitchen (and I still have a lot to learn), but when I grew the confidence to start experimenting a little bit more and going outside of my comfort zone, I found eating well a heck of a lot easier. When the food you cook actually tastes half decent it makes eating well a whole lot more enjoyable.

This make-ahead broccoli and quinoa salad is a basic recipe that cooks of all levels can create. If you can boil, chop and stir, you’ll be able to whip this dish up in no time. This recipe is ideal for meal prep as it makes several portions so you’ll have lots of leftovers for easy grab-and-go lunches and dinners, plus the longer it sits the more the dressing absorbs into the veggies, and the better it tastes.

More Make-Ahead Salads:

 

 

Harvest Breakfast Bowls

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The perfect use for dinner leftovers, these harvest breakfast bowls are the best way to use up your roasted veggies to make a hearty morning meal.

Harvest Breakfast Bowls

 

If there is one thing that frustrates me more than anything when it comes to nutrition, it is the concept that are specific foods are meant for specific meals. The idea that “breakfast foods” should only be eaten at breakfast, “lunch foods” should only be eaten at lunch, and “dinner foods” only eaten at dinner is so weird when you think about it. The reality is that there actually are no “breakfast foods”, “lunch foods” or “dinner foods”, there is only food, and everything else we add to it is just a label, which is exactly why I want to share these harvest breakfast bowls.

I didn’t always think this way. The thought of including vegetables as breakfast would send the old me running for the hills; breakfast was meant for cereal, toast, granola, or something sweet that actually made breakfast closer to dessert. I still remember watching a friend eat chicken for breakfast and thinking that he must have lost his mind because it seemed so strange. It probably took me years to realize that food is just food, and you can actually eat it whenever you want. The truth is, the only reason we associate certain foods with certain meals is that we are fortunate to have the option to, and good marketing has led us to believe this is true. It’s not often you see a commercial for breakfast chicken or dinner eggs, but guess what, they both work just as well. In many cultures, breakfast is simply another meal and an ideal place to use up any extra leftovers from the night before.

 

Vegetable Breakfast Bowls

 

I made these harvest breakfast bowls with parsnips, butternut squash, and Brussels sprouts, but you can truly use any fall vegetable you like or leftover dinner veggies. Just warm them up, put an egg on top, and breakfast is served!

More Healthy Breakfast Bowls:

 

 

 

Chicken Cauliflower Fried Rice

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This chicken cauliflower fried rice is a lighter take on classic fried rice and a great way to add more veggies to your diet in a fun and flavourful way.

Chicken Cauliflower Fried Rice

 

I never used to buy cauliflower before I discovered cauliflower rice. It was just one of those bland and boring vegetables that I never really knew what to do with besides adding cheese sauce to it. When I first heard the term cauliflower rice I was completely perplexed and had no idea what the person was talking about. I immediately thought of it as a food trend that wouldn’t last until I tried it myself for the first time. If I am being honest, the first time I made cauliflower rice it made one heck of a mess in my kitchen, but the more I made it, the better I go and the less of a mess it actually made. There are a number of different ways to make cauliflower rice, but I think the easiest is in a food processor; it’s quick to prepare and easy to clean up, and it stores really well in the fridge or freezer for later use as well.

This chicken cauliflower fried rice is a really basic recipe with simple ingredients most people will already have in their kitchen, making it a convenient weeknight meal. I made this recipe with skinless and boneless chicken thighs because I love the flavor but you could certainly use chicken breasts if that’s all you have.

 

Thai Salmon Fish Cakes

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Fish cakes might have a reputation for being bland and boring, but these Thai salmon fish cakes are anything but! These salmon fish cakes make a great lunch or dinner, and work well on their own or topped onto your favorite green salad.

Thai Salmon Fish Cakes

 

Growing up I hated fish, partially because my only reference point was fish sticks, which I’ve come to realize are anything but impressive. In high school, I steered clear of fish as much as possible, and in university, I essentially lived on bowls of pasta or toast with peanut butter. It wasn’t until I started my first job working in Sports Marketing that I was determined to eat healthier and learn to cook along the way. There were ups and downs, to say the least, nights of eating homemade meals, and others visiting the local takeout spot with friends. Part of the biggest challenge in eating well was actually making my food taste good. I had never used herbs or spices, let alone did I have any in my kitchen, so I really had to be creative and find simple ways to make my food palatable. I still remember one night after work, sitting in my apartment with my roommate, asking him to explain how to cook with spices. I remember taking notes of our conversation with things like; “paprika + cumin = Mexican, oregano + basil = Italian“. Looking back it’s actually hilarious to think that how I started to learn.

I’m not suggesting that I am now an expert in the kitchen by any means, but the reality was that no amount of notetaking was going to help me, I just had to start trying things. Buying spices, trying spices, and mixing them together to create a different flavor combination. I googled recipes, made good ones, and also made terrible ones, but I learned by doing. A simple piece of salmon or fish on its own is incredibly nutritious, but it is the way you season and cook it that makes it incredibly delicious.

Fish cakes are a really simple and inexpensive way to make a small amount of salmon stretch for several meals, and these Thai salmon fish cakes are no different. They are best made using leftovers from the night before to help cut down on prep time, but can certainly be made in the moment. I made these Thai salmon fish cakes with canned salmon, which is quick and cheap to use, but if you have leftover cold salmon you can certainly use that too. It’s the simple combination of spices and flavours in these humble salmon fish cakes that give them a delicious Thai flavour. Paired with a simple salad, they make a great light lunch or dinner.

Roasted Tomato & White Bean Soup

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Creamy tomato soup without any cream! This roasted tomato and white bean soup is incredibly simple to prepare with the same rich and creamy texture as a classic cream of tomato.

Roasted Tomato and White Bean Soup

 

Last week I paid a visit to my local morning show, CTV Ottawa, to share some simple tips for healthier versions of fall comfort foods. Between zoodles, cauliflower rice, pumpkin pancakes and my oven-baked chicken fingers, I’ve got lots of easy recipes that can satisfy a craving without throwing a wrench in your meal plan. If you’ve been following me for some time now, you know that I am all for high-fat foods and heavy creams, because as long as you are choosing real food in its real format, they all contain a ton of nutritional benefits. However, when it comes to rich and creamy soups, not everyone can tolerate dairy the same way, so it is nice to have options to help create the same delicious texture and consistency, and this roasted tomato and white bean soup is exactly that!

Aside from dairy, there are actually many ways to create a creamy soup texture without adding any heavy cream. For instance, using starchy vegetables like sweet potato or squash is a great way to ensure soups have a thick and rich consistency, and coconut milk is also a great way to add flavour and texture, like in my Curried Coconut Butternut Squash Soup. However, I also think white beans are a fun way to provide a creamy texture and include a little plant-based protein at the same time.

There are a few different varieties of white beans, be it navy beans, lima beans or Great Northern beans, however, my personal preference is cannellini beans for their mild taste and rich texture. Adding them to a soup is quick and easy, especially if you use the canned variety (which is what I did in this recipe), and they really create a rich texture without altering the flavour of the soup too much.  Adding cannellini beans to this roasted tomato and white bean soup really allows the roasted tomato flavour to shine and helps make a simple one-pot meal that can work as an easy dinner or meal prep idea.

 More Tomato and White Bean Soups:

 

Salted Dark Chocolate Cookies

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These chocolate tahini cookies with sea salt are flourless and gluten-free, and soft and chewy just the way a cookie should be.

Salted Dark Chocolate Cookies

Cookies are one of my favorite treats; give me a good cup of coffee with a cookie and I’ll be one happy little camper. On the way to a friend’s cottage this summer we stopped at one of my favorite coffee shops just outside of Ottawa, The Fieldhouse, to grab a coffee for the drive. When I was in the shop I decided to get some cookies to bring to the cottage (C’mon, I’m not all kale and coconut oil!), and they had these salted dark chocolate cookies that were absolutely amazing. They were soft and chewy, with a little hint of spice and a touch of salt, and they hit all of the taste buds at once. I was shocked when the lady at the counter told me they were grain-free, I figured gluten-free could easily be done but had never really thought about creating a grain-free cookie.

The only grain-free cookie that I can really think of is classic peanut butter cookies. They are essentially just a combination of peanut butter and sugar, so it’s no wonder they are delicious. Now, obviously, that is not a recipe that will fly with me, so I had to find a slightly healthier alternative, which is exactly what I’ve done with these Salted Dark Chocolate Cookies.

These cookies are a little chocolatey twist on a classic peanut butter cookie, with a lot less sugar and tahini instead of peanut butter. If you have never had tahini before, don’t be alarmed, it is essentially just sesame seed paste or the sesame seed version of peanut butter. I’ve used it in a lot of recipes on the blog, including my Power Bowls and Broccoli Salad, so if it is not a staple in your pantry yet, it is about to be.

Truthfully, I was actually a little nervous about sharing this recipe and therefore played around with it a lot. I talk a lot about the importance of avoiding sugar, so sharing a cookie with sugar in it might seem a little odd, however, I also talk a lot about the importance of opting for quality over quantity and enjoying treats in moderation. I’m not going to pretend that I don’t eat cookies (because I do), I just make sure that when I eat a cookie is a good quality cookie and not a processed pre-packaged one. So, to sweeten this recipe I opted to use raw organic cane sugar because it is one of the least refined versions of sugar. If you don’t have raw organic cane sugar, coconut sugar would also work really well, but for the purpose of this recipe, natural sweeteners like maple syrup or honey just won’t just cut it.

 

 

How to Sweeten Food Without Sugar

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If you’ve got a sweet tooth, you know how hard it can be to cut sugar out of your diet completely. That sweet and satisfying taste is highly addictive, so removing it altogether is a big adjustment for many people. So, one of the best tricks to learn when improving your diet is how to sweeten food without sugar and still satisfy your sweet tooth.

How to Sweeten Food Without Sugar

I used to be addicted to sugar. I would eat it in every meal and snack during the day, whether I knew it or not. Almost every packaged food I bought contained added sugar, be it my morning granola, salad dressing, protein bars, or sauces and marinades; it was hiding in everything I ate. So when I decided to cut it out cold turkey, it was a real surprise to me that almost everything in my fridge and pantry needed to go. Very quickly, I realized how addicted I was to sugar, as my sugar cravings became more and more intense, so I really had to look for simple and healthy ways to satisfy my sweet tooth without downing an entire bar of dark chocolate.

Although there are lots of great natural sweeteners that you can use to sweeten your food, if you really want to cut out your sugar cravings, it is best to try and limit those as well. I’m all for maple syrup, but not if you’ve got a 1/4 cup of it on your morning oatmeal, so perhaps one of these simple suggestions will help you find a new way to sweeten your food without sugar and help put your sugar demons to rest.

8 Ways to Sweeten Food Without Sugar

Here are some easy ways to provide a sweet taste without using refined sugar.

1. Cinnamon

Cinnamon was one of the first tricks I discovered to help me crush my sugar cravings. I honestly never used to buy or cook with cinnamon until I read about how it can help to manage cravings by balancing blood sugar. I now often use cinnamon in my morning oatmeal, like my Chai-Spice Apple Oatmeal, add it to smoothies, or simply sprinkle it on sliced apple for a healthy snack. You can also add it to your morning coffee to help provide a little bit of sweetness, making it a great sugar-free swap.

2. Bananas

Realistically, any fruit can help to provide natural sweetness without adding sugar; however, bananas are particularly useful because they have a slightly higher natural sugar content than most fruit. Although many people might think this is a bad thing, it is nothing to worry about, especially if you are opting for a banana over a donut. (Let’s keep things in perspective.) Bananas are most commonly used in smoothies, but they are a great tool in baking, like my Banana Bread Bites, and also make a satisfying snack slathered in almond butter. Plus, for those late-night cravings on the couch when all you want is ice cream, they make the perfect all-natural sweetener for my homemade Chocolate Peanut Butter Nice Cream.

3. Dates

Dried fruit, such as dates, raisins, and cranberries, is a very concentrated form of fresh fruit, so I always suggest you use them sparingly; however, they can really help satisfy a sweet tooth. When buying dried fruit, be sure to read the ingredients list to ensure that it really only includes dried fruit as some brands will add extra sugar to sweeten them. A dried date or two makes a tasty sweet treat paired with a handful of nuts, or if you want to get extra fancy, my Carrot Cake Energy Bites or Homemade Turtles are always a hit.

4. Shredded Coconut

Not everyone is a fan of the flavor of coconut, but if you are, this one is so versatile. I rarely used shredded or flaked coconut until I once had it in a trail mix and realized how naturally sweet-tasting it can be. Shredded or flaked coconut is really easy to find; any baking aisle or bulk food store will carry it, and as long as you buy the unsweetened stuff, you can pretty much use it in anything. I personally love to add flaked coconut to trail mix instead of dried fruit, or my Chocolate Chia Seed Pudding instead of maple syrup, and the shredded version works really well in a bowl of plain yogurt or oatmeal with lots of fresh fruit.

5. Crushed Berries

Fresh berries are delicious, but when cooked or crushed, they provide an extra level of sweetness, especially frozen berries. I like to keep a bag of frozen raspberries or blueberries in the freezer just in case I want to add a little sweetness to something.  Simply warming frozen fruit on the stovetop (or in the microwave) really helps to bring out the natural sweetness and makes a great topping for yogurt, overnight oatmeal, chia seed pudding, or my Almond Banana Pancakes.

6. Apple Sauce

Apple sauce might seem like a baby food snack right out of the 1980s, but that doesn’t mean it can’t work for adults too. Aside from just eating it right off the spoon, it also works really well in baking to help sweeten and provide added moisture, like in my Blueberry Oatmeal & Maple Muffins. I’ve also been known to add it to my morning oatmeal or use it as a condiment for savory dishes like pork.

7. Vanilla

Vanilla extract and vanilla powder are a delicious way to add sweetness to breakfast or snack time. A little splash of vanilla into your morning smoothie, oatmeal, or plain yogurt can help to add an extra little touch of sweetness and flavor. Vanilla extract can be a little acidic tasting so be sure to use it in cooking, but vanilla powder works well in everything from yogurt to coffee.

8. Sweet Potato

This one might seem odd, but sweet potatoes are a delicious way to satisfy a sweet tooth. Baked long enough a sweet potato becomes rich, sweet, and creamy and can really help take the edge off a craving. They can be baked right into recipes like my Morning Glory Muffins, or eaten on their own as a dessert topped with almond butter, cinnamon, and shredded coconut. Give it a try, you’ll be pleased you did.

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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