Blog - Page 48 of 58 - Stephanie Kay Nutrition

Creamy Polenta

Published on October 17, 2017 by Stephanie Kay

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.

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

Published on October 15, 2017 by Stephanie Kay

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.

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

Published on October 12, 2017 by Stephanie Kay

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.

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

Published on October 10, 2017 by Stephanie Kay

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.

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

Published on October 8, 2017 by Stephanie Kay

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.

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.

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

Published on October 1, 2017 by Stephanie Kay

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.

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

Published on September 27, 2017 by Stephanie Kay

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.

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

Published on September 24, 2017 by Stephanie Kay

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.

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

Published on September 19, 2017 by Stephanie Kay

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

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

Published on September 14, 2017 by Stephanie Kay

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.

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 a 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 without any added sugar.

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 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. By 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.

Gluten-Free Chicken Fingers

Published on September 13, 2017 by Stephanie Kay

These homemade gluten-free chicken fingers are super simple to prepare and turn out perfectly crispy every single time.

I honestly haven’t eaten chicken fingers in years. As soon as I started focusing on eating whole foods, I made a point to cut out all processed and pre-packaged foods, chicken fingers included. Truth be told, they weren’t one of my favorite foods, to begin with, I’m much more of a French fry girl myself, however, I know how much people love them, so I figured making a recipe for oven-baked chicken fingers would be a lot of fun.

When it comes to deep-fried foods, recreating a healthier version can be really tough because it is really the fryer and the oil that provide all of the texture and flavor. So when it came to creating a gluten-free version of oven-baked chicken fingers I knew I had my work cut out for me. Fortunately, today there are a ton of different flour options on the market, so I knew if I could find the right combination I could make it work.

The key to getting these Oven-Baked Chicken Fingers crunchy and crispy is the addition of tapioca flour to the almond flour. Although tapioca flour, or tapioca starch, might sound fancy it is simply flour made of cassava, which is a long tuberous root that is high in starch content, which makes it ideal for thickening soups or sauces and also helps to provide a crispy texture in baking and cooking. The combination of the almond flour and tapioca flour in this recipe helps to give these Oven-Baked Chicken Fingers the crispy deep-fried texture you would expect without any deep-frying at all.

These gluten-free chicken fingers are a great meal for kids, a large group or party, or a make-ahead dinner idea. They store really well in the fridge and keep their crispiness for up to 3 days, or you can batch-cook them in advance and store them in a freezer and warm them in the oven when you need a simple dinner in a pinch.

Spicy Black Bean Soup

Published on September 10, 2017 by Stephanie Kay

This spicy black bean soup is simple to prepare and loaded with plant-based protein for a healthy and filling lunch idea.

I wasn’t always a fan of beans. In fact, when I was a kid I used to hate them. I thought they were weird and mushy and the texture drove me crazy. We only really ate them a couple of ways in our house; either in a big pot of chili or a cold bean salad my mom used to make in batches during the summer. I don’t think it was until I moved out and lived alone that I realized how much food actually costs, and how much of a penny-saver a can of beans could be, that I actually started eating them regularly. At first, the only thing I knew to do with them was to eat them straight out of the can, but the more I started to cook with them, and experiment with different varieties, the more I realized how versatile they can be. In fact, beans work well in everything from stews to salads to soups, much like spicy black bean soup.

In a perfect world, the best way to cook with beans is actually by soaking them and cooking them from scratch. This process helps to make them more easily digested (so they are less of a musical fruit), as it helps to remove the phytic acid and anti-nutrients naturally present in dried beans. Although this is the ideal way to prepare them, I do think there is a time and a place for canned beans, and I frequently use them myself, so I always encourage people to use them too. Using canned beans can help to save time so you can whip up a delicious and healthy meal in a pinch, without breaking the bank.

This spicy black bean soup is such a simple and filling meal, and I truly think that it is a great make-ahead meal or meal prep idea. In fact, the longer this soup sits in the fridge the better it tastes, as flavors really come together, so it really tastes best on day 2 or 3. Make this spicy black bean soup on a Sunday afternoon for a delicious week’s worth of plant-based protein-filled lunches.

More Bean Soup Recipes:

5 No-Cook Lunch Ideas

Published on September 7, 2017 by Stephanie Kay

For those days when you are in a pinch and life is just too hectic to meal prep, here are 5 easy and healthy no-cook lunch ideas for work that you can take to the office to help keep your healthy eating on track.

List of Easy No-Cook Lunch Ideas
1. Can of Tuna + Leafy Greens + Tomatoes + Avocado
2. Hummus + Vegetables + Nut Butter + Apple
3. Hard-Boiled Eggs + Olives + Vegetables + Berries
4. Bean Salad + Vegetables + Cheese + Nuts
5. Deli Meat + Lettuce + Vegetables + Guacamole

Whether you are single, a mother of two, or a broke student trying to make ends meet, lunches seem to be the last thing on everyone’s mind. Of course, there are lots of great meal prep ideas you can do to ensure that you have healthy meals ready for the week, but sometimes life just gets the best of you so the simpler you can keep things the better.

When it comes to packing a healthy lunch, there are a few simple guidelines I like to suggest to ensure that your meal is well-balanced (while still being simple) to help keep you full and focused for a day of work.

In order to create a well-balanced meal, the best thing to do is include all three macronutrients; a good source of protein, some healthy fats, and good-quality carbohydrates in the form of vegetables and/or fruits. This is easier done when cooking, but it is actually still pretty easily done when you can’t cook at all.

There are lots of easy-to-find foods and shortcuts that you can take at the grocery store or in your own kitchen to help you save on time while still keeping nutrition in mind. Although I don’t work in an office now, when I did ,I always kept a few super simple no-cook work lunch ideas in my back pocket so I could just grab and go in the morning, or pack lunch in five minutes when I got home after a long day of work. So here are my top 5 favorite no-cook work lunch ideas for those mornings when you just don’t have the time and need to get out the door.

List of Easy No-Cook Lunch Ideas

Here are 5 easy no-cook lunch ideas you can whip up tonight and enjoy at work tomorrow.

1. Can of Tuna + Leafy Greens + Tomatoes + Avocado

This is such a quick and easy lunch to toss together, and I personally ate this particular lunch all of the time when I was working in an office. The key to this no-cook lunch idea is that you really have to commit to doing as little work as possible, honestly.

To make this super quick to put together, simply keep a box or bag of pre-washed leafy greens and a pint of cherry tomatoes in the fridge, some avocados on the counter, and a can of tuna in the cupboard. In a big container, combine a bunch of leafy greens and a handful of cherry tomatoes, and bring an avocado and a can of tuna to work with you.

At the office, you can combine all of the ingredients to make a tasty tuna salad. Just be sure to leave a bottle of salad dressing in the office fridge (so you don’t have to carry it back and forth), make sure the office kitchen has a can opener, and lunch will be ready in no time.

2. Hummus + Vegetables + Nut Butter + Apple

Hummus is often considered more of a snack, but in reality, there is no reason why it can’t be used in a healthy lunch; made of chickpeas and tahini, it is loaded with complex carbohydrates, plant-based protein, and healthy fats. Plus, there are tons of different flavors available at most grocery stores!

To ensure this meal is filling enough, simply increase the serving size of hummus and add lots of sliced vegetables to create a deconstructed salad (if you will), and pair it with nut butter for added fat to help keep you going all afternoon.

When it comes to types of nut butter, the options are truly endless, as you can buy everything from peanut butter to almond butter to pecan butter and combinations of all three and more. Just be sure to choose an all-natural nut butter to ensure that there are no added sugars or refined oils, so you are actually eating butter made of nuts, not sugar butter with some nuts in it.

3. Hard-Boiled Eggs + Olives + Vegetables + Berries

I know what you are thinking, “Red, you have to cook hard-boiled eggs, so this meal doesn’t count as one of your no-cook lunch ideas”. On the contrary, my friend, almost every grocery store now carries pre-cooked boiled eggs, so you don’t even have to do it yourself!

Hard-boiled eggs often come in little packs of two and can be found in the cheese or take-out section, so just have a little browse at your local supermarket. Paired with olives, boiled eggs will give you a boost of protein and lots of healthy fats between the two to keep your blood sugar balanced, your mind sharp, and keep cravings at bay for the rest of the afternoon.

Plus, the vegetables (buy them pre-cut if you need to) and fruit give you a little source of carbohydrates for a boost of energy, and if you are feeling extra hungry, just add an extra egg or two.

4. Bean Salad + Vegetables + Cheese + Nuts

In addition to tuna salad, this was also one of my go-to no-cook work lunch ideas when I worked in an office. Canned beans are really easy and inexpensive to find, and although you can buy individually canned beans, it’s also really easy to find canned bean medleys.

A lot of these options pair several types of beans together, marinated in a simple dressing with some herbs and spices to give them a little flavor. You can eat them right out of the can if you want, but I prefer to rinse the excess brine off a little bit.

Beans serve as a good source of plant-based protein, and when paired with vegetables, cheese and nuts, you have a complete balanced. And packed in these DALCICI Stainless containers, it’s like a little cheese board to go.

5. Deli Meat + Lettuce + Vegetables + Guacamole

Deli meats have a really bad reputation, and although many of them are less than ideal, some types can certainly be used from time to time. If you want to use a deli turkey, chicken, or roast beef, be sure to look for all-natural versions with limited added sodium and added sugar.

They are convenient to have on hand for a simple source of protein, and you can eat them on their own or make little deli roll-ups with leaf lettuce and extra veggies.

Pair them with a side of guacamole for added healthy fats, which you can buy pre-made in grocery stores or simply mash an avocado yourself, and this example of no-cook lunch ideas has got everything you need for your day ahead.

Warm Potato Salad with Herbs

Published on September 4, 2017 by Stephanie Kay

This warm potato salad with herbs has a light dressing that is full of flavor, making it a great healthy side dish for lunch and dinner alike.

Potatoes, talk about a food that has a bad rap! These poor little spuds have been demonized for years, said to be the root cause of weight gain and so much more. The reality is that white potatoes are an incredibly nutritious whole food that has been consumed by many cultures for hundreds of years, so they are nothing to be afraid of. When consumed in appropriate amounts, whole food starches like white potatoes, white rice, corn, and oatmeal are a far superior source of energy to any bread, noodle, or cracker. It is this common type of common food and nutrition misconception that I want to dispel for people because you should never have to worry or fear any whole food that you are eating. The truth is, there are no “good” or “bad” foods, there is only real food, and a bunch of other processed stuff we call food, and if you focus on eating real whole food and cooking from scratch, you will do just fine.

This warm potato salad with fresh herbs is a twist on a classic potato salad; served warm with a much lighter and more flavourful dressing. I used a mixture of fresh herbs including parsley, basil, and chives, but you could use any combination of fresh herbs you like. I think a little touch of dill or mint would work well too.

Spice-Rubbed Pork Tenderloin

Published on September 3, 2017 by Stephanie Kay

This spice-rubbed pork tenderloin is a super simple sheet pan dinner that is ready in 30 minutes or less, for a tasty weeknight meal or an easy meal prep idea.

Sheet pan dinners, or tray bake meals, have become a real trend, and rightfully so. They are simple to make, simple to clean up, and a great way to get a nutritious meal on the table. I personally use sheet pans a lot in my kitchen, be a to roast a batch of veggies, make dinner, or a great way to do a lot of meal prep quickly.

Pork is a really simple protein to cook which is why it is so fun to work with. Pork tenderloin itself it is pretty mild in flavour, so finding a good way to season it is really important. There are lots of fun marinades and sauces you can add to pork to help to intensify the flavour, but I think a simple spice rub works just as well. Plus, it doesn’t take much forward planning; just simply add the spices and away you go.

This spice-rubbed pork tenderloin recipe technically uses two pans, so I am cheating a little bit by calling it a sheet pan meal. Although you can certainly add the seasoned pork directly to the oven to bake, I like to sear it quickly in a pan first to help bring out the flavour of the spices and ensure they adhere well to the pork tenderloin. The spices I used for this Spice-Rubbed Pork Tenderloin are a personal combination I like, but if you prefer a little more heat, just add a little more chilli powder, cayenne or crushed chillies to increase the level of spice.