Stephanie Kay Nutrition

Real Food for Real Life

Blackened Salmon with Avocado Salsa

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Simple salmon seasoned with a Cajun spice blend creates this super quick and easy blackened salmon with avocado salsa to help get dinner on the table in 15 minutes or less.

Blackened Salmon with Avocado Salsa

If you’re looking for a quick and easy salmon recipe that is packed full of flavor, look no further than this blackened salmon. Covered in Cajun-inspired spices and paired with a cooling and creamy avocado salsa, this salmon recipe is a great dish for a busy weeknight.

Fish is a great protein to use for an easy dinner idea when you have little time because it cooks so quickly. Although not everyone loves the taste of fish, adding a simple spice blend or marinade can help make it more palatable and less “fishy” tasting. Different varieties of salmon vary in taste and texture, but they are all a great source of protein and healthy omega-3 essential fats. Because salmon only needs to be broiled or grilled for a few minutes on each side it keeps cooking time to a minimum, simply add a little flavor in the form of spices and you’re good to go.

Cajun spice blends are easily found at most grocery stores, but making your own is just as easy as buying them in bulk. With a few common and easily found spices, you can create a sweet, spicy, and smoky seasoning blend that works well on fish, poultry, and meat. For this blackened salmon recipe, I mixed together just enough of the spices to coat the fish, but you could easily double or triple the spice mixture and save it for later use.

More Healthy Salmon Recipes:

 

Mexican Street Corn Salad

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This grilled Mexican street corn salad, also known as elotes, is packed with smoky, spicy and tangy flavours and is the perfect way to use up all of that fresh summer corn.

Mexican Street Corn Salad

In the peak of summer, there is nothing quite as delicious as the crispy, crunchy and sweet taste of fresh corn! Whether it’s off the cob, in a salad, soup or stew, there are so many different (and delicious) ways to eat it, and this Mexican street corn salad just happens to be one of my favourites.

What is Mexican Street Corn Salad?

Mexican street corn salad, traditionally known as esquites, is an off the cob version of elotes. Elotes is a dish of Mexican grilled corn that is eaten of the cob, loaded with mayonnaise, spices, lime juice and lots of cheese. Esquites are the salad version of elotes and a delicious (and easier to eat) version of corn on the cob. When corn is in season this Mexican street corn salad is the perfect dish to bring to any summer BBQ or backyard feast as its rich, creamy and smoky flavour will please everyone’s taste buds.

Mexican Street Corn Salad

Corn is hands-down my favourite summer vegetable, so much so that I could probably eat 3 or 4 ears in one sitting. Loaded with butter and sea salt, it’s just so good! Although eating it right off the cob will always be my favourite way, it’s not for everyone, and there are so many other ways to use this summer ingredient. Often considered a vegetable, corn is, in fact, a gluten-free grain, so it is an ideal source of complex carbohydrates that can provide energy for the day.

More Corn Recipes:

 

 

Greek Lamb Meatballs with Tzatziki

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These traditional Greek lamb meatballs are crispy on the outside, tender and juicy on the inside, and full of traditional Greek flavours. Whip up these meatballs tonight for a delicious and nutritious meal that the whole family is sure to love.

Greek Lamb Meatballs with Tzatziki

 

Greek food is one of my favourite types of cuisine; full of fresh flavours, herbs and spices. Everything from spanakopita to dolma to moussaka, feta, olives and even onions keep me coming back for more. Greek meatballs are traditionally referred to as Keftedes and typically are served as an appetizer or meze (meh-ZEH). Greek meatballs can be made with many different combinations of ground meat, but for my recipe, I opted to use lamb, however, if you didn’t have lamb a combination of beef and pork would work really well. What really makes these meatballs Greek is the combination of flavour and spices added to the meatballs themselves; onion, garlic, oregano and fresh mint all help to add a Greek flair to these simple meatballs.

 

Greek Lamb Meatballs with Tzatziki

In addition to the meatballs, I’ve whipped together a deliciously healthy homemade tzatziki sauce as a fresh dip. For the best tzatziki, you want to use the best Greek yoghurt you can find, and be sure to opt for full-fat to ensure all of the added nutritional benefits too. Paired with my simple greek salad, these greek lamb meatballs with tzatziki make the perfect weeknight meal.

 

 

French Lentil & Beet Salad

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This French lentil and beet salad is an incredibly versatile dish that can be served as a main course for lunch or as a simple side dish for a party or backyard BBQ.

French Lentil & Beet Salad

One of the biggest benefits of cooking with lentils is how quick they are to prepare and how inexpensive they are to use. Similar to rice, they can be used as a side dish, added to salads, or turned into the main feature by using them in curries, stews, and even burgers. In addition to being simple to use, they are a great source of complex carbohydrates and help to serve as a source of plant-based protein as well.

French Lentil & Beet Salad

When it comes to lentils, there are many different varieties and colors. From red to green, and brown to black, lentils have been used by various cultures for centuries and therefore have been used in so many different dishes. I love using red lentils for soups and stews, like my Lentil, Sweet Potato & Spinach Dahl, and Puy (French), or black lentils for salads and side dishes. Depending on the color and variety, they will cook in anywhere between 20 to 45 minutes, making them a great choice for weeknight meals. Regardless of what type you use, be sure to rinse your lentils well before cooking and soak them before use (when possible) to ensure they are optimally digested.

This French lentil and beet salad pairs a sweet, savory, and salty combination of flavors to make an incredible salad that can be stored in the fridge for days to come.

More Lentil Recipes:

 

Kale Pesto Grilled Chicken

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This kale pesto grilled chicken is a super easy meal that is budget-friendly too!

Made with fresh kale, pine nuts, garlic, parmesan cheese and olive oil, this kale pesto and quick and easy to make and full of flavour. Not only does it work as a condiment to any dish, but it’s wonderful topped onto grilled meats, pasta, eggs or salad.

Kale Pesto Grilled Chicken

 

When it comes to condiments, pesto is one of my favourites. Not only is it incredibly easy to make, but it is incredibly easy to buy store-bought versions with really clean ingredients, and it can be used as a sauce, dip or dressing making it really convenient to have on hand. When I started to learn more about nutrition I became very aware of the ingredients in the products I was buying, reading the ingredients list on every label, and when it came to condiments I realized that almost all of my favourite condiments (ketchup, BBQ sauce, ranch dressing, honey mustard) were filled with added sugars, salts and preservatives that I just didn’t’ want in my kitchen anymore. So, in an effort to eat better I made it my mission to find the best condiments I could to help make dinners flavourful but keep them as simple as possible, which is exactly why I became such a fan of pesto.

If you’ve never had pesto before, it is a classic Italian basil sauce, made by combining fresh basil, pine nuts, garlic, salt, cheese and olive oil. Although the classic version is made with fresh basil, there are many other variations today using different combinations of greens, but the base of the ingredients remains the same. With summer produce in season and kale in abundance, I decided to whip this hearty leafy green into a pesto sauce for a simple BBQ’d chicken dish.

 

Kale Pesto Grilled Chicken

 

For the best kale pesto, try and get your hands on the freshest kale you can find. I was able to get some from a local farm stand, Hendrick Farm, but you could try a local farmer’s market too. Of course, grocery store kale will work just as well, just be sure to look for kale with bright green leaves to ensure your pesto is full of flavour.

 

Did you make this recipe? Rate it below!

How to Make Zucchini Noodles

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Zucchini noodles are a fun take on a classic noodle and are great for anyone following a gluten-free, grain-free, or paleo diet, or simply looking to add more veggies to their diet. Not only are they simple to prepare, but they are extra simple to make, so here is a quick guide on how to make zucchini noodles.

How to Make Zucchini Noodles

 

Zucchini noodles, or “zoodles”, have become really popular in recent years so much so that you can now buy pre-cut zucchini noodles in many grocery stores. Although there are lots of fancy gadgets and gizmos out there, you don’t need much to make zucchini noodles at home. There are many different ways that you can peel, cook and serve zucchini noodles, you just need to find the method that works best for you.

How to Make Zucchini Noodles

When it comes to making zucchini noodles, there are a couple of different options that work. Depending on your budget, and the type of noodle you want to make, here are a few different options to choose from.

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1. Spiralizer

This is my personal favorite option. In addition to fancy machine spiralizers, you can find small handheld spiralizers for about $20 at most kitchen stores. This tool is incredibly simple to use; you simply treat it like a pencil sharpener, turning your zucchini in a spiralizer to create long noodles. Spiralized noodles are the most similar in shape and texture to classic spaghetti noodles.

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2. Peeler

If you don’t have a spiralizer, you can also use a classic kitchen peeler to help create wide ribbon-style noodles. Depending on the size of your zucchini, you can create thinner or wider noodles, similar to a tagliatelle noodle. These noodles are much quicker to cook than the spiralizer noodles, because they are much thinner, and also make great noodles for serving in a raw dish or salad. If you happen to have a mandoline, you could also use it to make ribbon-style noodles, just be sure to cut the zucchini on the smallest setting.

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3. Julienne Peeler

If you have great knife skills, you can julienne the zucchini in thin strips to create noodles, however, a julienne peeler works just as well. This method will create thinner strips than the spiralizer, almost like a spaghettini, and they really quick to cook. When buying a julienne peeler, look for one with a sturdy handle and sturdy blade as this will help to ensure you get thick julienne strips.

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How to Cook Zucchini Noodles

When it comes to cooking zucchini noodles, there are many methods to choose from, it merely depends on how you intend to eat them. Because zucchini is 95% water, zucchini noodles don’t require much cooking as overcooking can lead to wet, soggy, and unpleasant noodles. The intention is merely to heat them up gently before serving.

1. Sautéed

Sautéing zucchini noodles is my favorite way to cook them. Simply add them to a pan with a little drizzle of olive oil and a pinch of sea salt (it brings out some excess water) and simmer them on low until warm and slightly tender. Once cooked, simply transfer the noodles to a plate or bowl and top them with your sauce of choice.

2. Blanched

Blanching the zucchini noodles is another way to cook them very gently, you just want to be as fast as possible with this method to ensure the noodles don’t get overly wet. Simply bring a pot of water to a boil, add zucchini noodles, wait 30 seconds, immediately remove them from the water and transfer them to a bowl of cold ice water to stop the cooking process.

3. Simmered

This is a great method to use if you want to add the noodles to a soup, sauce or mixture of ingredients you already have cooking in a pot. Simply add the noodles 30 seconds to 1 minute before serving to ensure the noodles still have a little crunch. This is a great option to use as an alternative to noodles in a soup or if you have a tomato sauce simmering on the stove, simply add them right to the pot.

4. Raw

In addition to cooking, zucchini noodles can be eaten raw for crips and crunchy noodles with an al dente bite. Simply spiralize or peel zucchini into noodles, season with a pinch of salt and serve as is. You can top them with a warm tomato sauce to help heat them up a little, or simply serve them cold in a salad with a rich and creamy dressing.

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Kale Pesto Grilled Chicken with Zucchini Noodles

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In addition to zucchini, there are many other vegetables that make great noodles; carrots, sweet potatoes, and even beets can all be peeled or spiralized into long ribbon-like noodles. Not only can these options be made at home, but they are available in many grocery stores, so you simply need to bring them home and cook them up.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space][/vc_column][/vc_row]

Strawberry Smoothie Popsicles

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On a warm summer afternoon, there is nothing more refreshing than a cooling snack, and these strawberry smoothie popsicles are the perfect treat. Whether you want to make them with fresh or frozen strawberries, or another berry altogether, these popsicles are a healthy snack that the whole family is sure to love.

Strawberry Smoothie Popsicle

Made with only 3 ingredients these strawberry smoothie popsicles are super simple to prepare and fun for people of all ages to eat and enjoy. Truthfully, they would make a great dessert, afternoon snack or breakfast if you would be so inclined, as they are simply a frozen version of a strawberry banana smoothie. The combination of fresh berries and banana help to naturally sweeten the popsicles so there is no need to add extra sugar, and the banana and coconut milk help to give the popsicle a rich and creamy texture. I used full-fat coconut milk in my recipe, but if you are not a fan of coconut flavour you could use a combination of yoghurt and regular milk to provide the same consistency (about half a cup each).

Strawberry Smoothie Popsicle

The flavour combinations for these smoothie popsicles are endless, so don’t limit yourself to just strawberries. Raspberries, blueberries, peaches, cherries or a combination of fruit would all make great popsicles, or you can even go the chocolate route and make my homemade fudgesicles.  But if you’re a fan of strawberries, be sure to try these strawberry smoothie popsicles at your next family BBQ, trip to the cottage or on a sunny day for a delightful summer treat.

Did you make this recipe? Rate it below!

 

Mediterranean Baked Cod

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Simmered in a rich tomato sauce with fresh herbs and salty capers, this Mediterranean baked cod is a rich and flavourful one-pan meal that is quick and easy to prepare; perfect for a healthy weeknight meal.

Mediterranean Baked Cod

 

I haven’t always been a fan of fish, in fact, I used to hate it. I suppose part of the reason I wasn’t such a fan was that some of my first introductions to fish included canned tuna and fish sticks, not the freshest of options. When I moved out and started cooking for myself I was determined to make myself eat fish on a regular basis. After reading endless articles in women’s health magazines (which used to be my nutrition information source of choice, but I don’t recommend it now) I knew the benefits of eating fish so I decided to make it a priority. Let’s just say my first few attempts weren’t a hit; no flavour, very fishy and highly overcooked. But because I am hard-headed, and still am, I kept at it, and after many (many) more attempts I’ve finally got a few recipes in my fish cooking repertoire.

Cod is my favourite white fish to cook with, it’s light and flaky and takes on the flavour of anything you pair it with. Since it is such a mild fish it pairs really well with almost any flavour combination; classic options like butter and herb or more complex options like curries, soups and stew. One of the reasons I like cod is that it is super simple to cook; it can easily be grilled in a pan, poached in a sauce or baked in the oven. Any local fishmonger or grocery store will carry cod, but if you can’t find cod, any light white fish, such as haddock, will also work very too.

 

Baked Cod with Tomatoes

 

 

The robust flavours in the tomato sauce in this Mediterranean baked cod pairs really well with the mild-tasting fish, and this recipe can easily be modified to cook more or fewer portions. I used capers to add a little saltiness however, olives would work incredibly well too.

More Baked Cod Recipes:

 

Why Superfoods Don’t Exist

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Superfoods are all the rage right now and have been for the past several years; open any health and fitness magazine, or walk around your local grocery store, and you will find the term “superfood” everywhere. Promising to have miraculous powers based on their nutritional components, we are told we need superfoods and without them, we are not doing our health justice. They are the so-called answers to anti-aging, looking great, feeling great, and dropping those last 10 pounds you just can’t seem to get rid of.  Be it goji berries, chia seeds, or spirulina, it seems every year there is a hot new list of foods that you must incorporate into your diet as they are missing answers to all of your health concerns, but can it be so?

Why Superfoods Don't Exist

 

What are superfoods?

The definition of the word superfood is hard to find and that is because there is no definition. A quick google of the word and you will see that there are thousands of articles dedicated to explaining the latest superfoods, but no definition of what a superfood actually is. The truth is, the term “superfood” was coined was marketers to describe particular foods as nutrient-rich and considered to be especially beneficial for health and well-being. Superfoods are just foods, often from exotic places, considered to be nutritionally dense. The superfood trend began with blueberries and has now grown to include salmon, pomegranates, acai berries, kale, chia seeds, green tea, goji berries, spirulina, turmeric, maca, seaweed and every year a new list of foods garner the superfood label.

Superfoods Are Just Good Marketing

Of course, all of these “superfoods” are healthy and it would most certainly be beneficial to incorporate them into your diet, however, they are not necessary for a healthy diet. The term “superfood” is a meaningless gimmick, and part of the reason why nutrition is so confusing for consumers. Food marketers know there are a lot of people looking for a magic pill, so using a term like “superfood” implies that you get way more nutrition by eating less, along with a solution to all your health concerns. “Superfoods” are often described for their high content of vitamins, minerals, and antioxidants, but in reality, superfoods are just whole foods, and all whole foods have nutritional benefits. Opting for acai berries over local raspberries does not mean you are doing anything more “super” for your body (in fact, gram per gram raspberries contain more nutrition), it just means one took longer to get to your plate.

Although the term superfood is technically meaningless, the concept of superfoods creates unrealistic expectations for consumers. Tired? Just eat goji berries. Overweight? Add chia seeds to your breakfast. Acne? Just buy these super seeds from a far-off land 20,000 miles away at a premium price and you’ll be good to go! Because the term “superfood” is unregulated, anyone can add it to their product in hopes it brings them big bucks as consumers buy into the marketing hype.

There Are No Miracle Foods

As it is used today, the term “superfood” implies that you need all sorts of hard-to-pronounce foods from far-off places in order to be healthy. You can’t just make a smoothie with berries for breakfast, if you are going to make a smoothie it must include sprouted chia seeds, hand harvest spirulina, exotic maca root, cold-pressed coconut oil and run you $12 dollars to produce in order to be considered healthy. Not only is that concept ludicrous, but it suggests that you need to be rich in order to eat well, and that is most certainly not the case. Fry me up a couple of local eggs in butter and I’ll be good to go.

The harsh reality is that there are no “superfoods” and there are no miracle foods that will save your health.  If you are eating cereal for breakfast, burgers at lunch, and frozen pizzas for dinner, just because you add a little chia seed to your day you aren’t going to overhaul your well-being. Improving your health requires change and eating real whole foods on a consistent basis.

All Real Foods Are Superfoods

Let’s get one thing straight, any food can be a “superfood”, as long as it is real food in its authentic form. Vegetables, fruits, meat, fish, whole grains, nuts, and seeds are all super foods, regardless of whether they are grown in your backyard or hand harvested by angels in a far-off mountain range. All vegetables and fruits contain vitamins, minerals, antioxidants, and phytonutrients, and when eaten regularly, in a wide variety, help to create an incredibly well-balanced diet.  Chia and flax seed are great, but they aren’t necessarily any better than sunflower and pumpkin seeds which are both incredibly nutritious. You don’t need to seek out super grains like quinoa if you have access to local potatoes or oatmeal, they are just as beneficial. Coconut oil and avocado oil are wonderful cooking fats, but if you don’t live near a coconut or avocado tree, you are most certainly ok to use good quality butter and animal fats. Turmeric and ginger are rich in antioxidants and incredibly delicious, but so are locally grown garlic and herbs. As long as you are eating a wide variety of whole foods in their whole format you are eating super foods, you don’t need to fly exotic foods in from faraway lands just to ensure you are eating well.

Go Back to Basics

Eating well is actually so simple but that’s why it doesn’t sell. It’s not sexy, there are no magic pills and there are no new foods. Foods like kale and beets are considered “superfoods” today simply because we moved away from using them as we added processed, packaged, and frozen goods to our diets and stopped eating foods we grew ourselves. Foods like kefir, sauerkraut, bone broth, and sourdough bread are now trendy superfoods, but in reality, these are foods that cultures have been making and eating for thousands of years, we simply moved away from using them. More often than not “superfoods” are simply traditional foods that we have been ignoring as we moved from home cooking to commercial food processing.

The Bottom Line

I am never going to deter someone from buying or eating “superfoods”; you can buy all of the goji berries, maca powder, and quinoa to your heart’s content, but I don’t want anyone to feel like they need to. Eating well should not cost a premium and you shouldn’t need to rack up a credit card bill in order to feed your family all of the latest health craze foods. A humble bag of oatmeal, a carton of eggs, a bunch of carrots, and a can of beans can go a really long way in creating a nutritious and well-balanced diet. There is no need for fancy imported products that cost a premium. Simply shopping locally, eating seasonally, and cooking from scratch is the best, and only way, to eat true super foods.

Simple Summer Gazpacho

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There is nothing quite like a bowl of refreshing gazpacho on a hot summer day and this simple summer gazpacho recipe is exactly that! Made with ripe tomatoes, crisp cucumber and a drizzle of olive oil, this simple gazpacho recipe is filled with all of the flavours of summer, while being quick and easy to make.

Simple Summer Gazpacho

On a hot and humid summer day, the idea of turning the stove on is less than appealing so a blended gazpacho soup makes the perfect meal. If you’ve never had gazpacho the idea of a cold soup might seem rather odd, I know it was for me, but a well-made gazpacho is incredibly refreshing. Common in Spain and Portugal, traditional versions of gazpacho are made using fresh tomatoes, cucumber, onion, garlic, vinegar and drizzles of olive oil, blended with day-old bread to give the soup extra texture and richness. Although this is the classic version, today you will find gazpachos made thick or thin, with or without bread, and even paired with fruits like melon or watermelon.

Regardless of which option you choose, the best gazpachos are based on the quality of their ingredients, so for the best flavour, you want to use the ripest seasonal tomatoes and vegetables you can get your hands on. If you didn’t add any tomatoes to your vegetable patch this year, visit your local farmer’s market or farm stand to see what they might have available.

Simple Summer Gazpacho

For this simple summer gazpacho recipe, I opted out of using bread to really focus on the flavours of the vegetables, added a bell pepper for sweetness, and used red tomatoes in my gazpacho, but any colour or mixture of colours of tomatoes would be delicious. Just be sure to use the ripest ones you can buy.

 

8 Tips for Healthy Eating Out

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Whether you are sitting down to a Sunday brunch or a four-course dinner, navigating a restaurant menu can be challenging, especially if you are trying to eat healthily. Fortunately, dining out doesn’t need to sabotage your diet all you need are some simple strategies and tips for healthy eating out.

8 Tips for Healthy Eating Out

 

Eating out is part of life, whether it is a birthday party, a work function, or a weekend catch-up with friends food always seems to be involved. Not only is eating with others a great way to celebrate, but it can help you enjoy your meal more by nourishing your body and your soul. Although these meals should most certainly be enjoyed, you don’t need to throw all caution to the wind just because you are eating outside of the four walls of your own home! The good news is that you can eat out without throwing a calorie bomb into your diet plan, you just need to do a little damage control, so here are 8 tips for healthy eating out no matter where you go.

Tips for Healthy Eating Out

Here are some simple tips for making healthy choices when eating at a restaurant.

1. Pick the Restaurant

Whenever possible, try to be the one that picks the restaurant location. If you are able to pick the restaurant location yourself you can ensure there are options that meet your dietary needs and feel good about your meal choice. I suggest avoiding chain restaurants as much as possible and looking for local independently-owned restaurants, as you are more likely to get better food options. While traveling, websites such as Yelp, TripAdvisor, and OpenTable can help you find great restaurants with great food.

2. Look up the Menu Before

Regardless of whether you pick the restaurant or not, looking up the menu online beforehand is a great way to ensure you make a better meal choice. Most restaurants share their menus on their website or you can often find them on travel websites as well. You are far more likely to make a healthy meal choice when you are not distracted by the sights and smells of the restaurant and you can walk in confidently knowing you already have a game plan.

3. Focus on Whole Foods

This guideline applies whether you are eating at home or dining out, but it becomes especially important in restaurants. When looking at the menu, look for whole food foods in their whole format and minimize processed food items as much as possible. This means looking for vegetables, proteins, nuts, seeds, beans, lentils, fruits, and healthy fats, and avoiding processed grain products (noodles, bread, wraps), deep-fried items, refined oils, and added sugars. For example, you are much better off choosing the chicken with baked potato and tomato salad over chicken fingers, fries, and ketchup. Same foods, different formats.

4. Consider Calories but Don’t Stress Over It

Calories are now available on many restaurant menus, and although it can be helpful to look at them, it can also be incredibly confusing if you are not considering the full picture. Because not all calories are created, even some of the healthiest options can be high in calories when compared to their deep-fried counterparts. For instance, a salad loaded with fresh vegetables and chicken can increase from 400 calories to 800 calories when you add avocado, cheese and dressing because fat, even the whole food forms, is rich in calories. However, this does not mean the 800 calories blooming onion is equally as healthy. It is always important to consider the quality of the ingredients and their cooking method, over the number of calories a dish contains.  The more whole foods you can get on your plate, the better it will be for you.

5. Ask for Substitutions

In this day and age, restaurants are becoming more and more accommodating to consumer requests, so there is no need to be shy about asking for menu substitutions. I am not suggesting that you alter your entire order, but simple requests like asking for double vegetables instead of fries, baked potatoes instead of mashed, salads instead of coleslaw, or fruit instead of toast can often be easily accommodated. Remember, you are paying for your meal, so as long as you ask nicely, you should get it the way you want it.

6. Order Before Everyone Else

When the server comes around to take your table’s order, be the first one to place it. When eating with others it is easy to get influenced by people’s food choices; before you know it you are saying the dangerous line “Ohh, that sounds good, I’ll have what she is having.” If you look up the menu before you go, decide what you are going to have, and place your order before everyone else, you will be more likely to stick to your game plan.

7. Forgo the Freebies

Although restaurant freebies like bread baskets, chips, or nuts can be tasty, for the most part, they are completely unnecessary. It is so easy to tell yourself “I’ll just have one piece”, and before you know it you’re on your second loaf of bread and half-full before your starter even hits the table. If you don’t think you can resist the temptation of the bread, chips, or nuts sitting on the table, simply ask the server to remove it or ask them not to bring it in the first place.

8. Chill Out

These tips for healthy eating out can be incredibly useful, but it is important to not put too much pressure on yourself every time you are at a restaurant. It is important to control the components that you can control, and not overthink the process too much. If you are eating out every night of the week, I certainly think it is more important to be mindful of your food choices so you don’t overdo it every time, but if you are eating out once a week as a special treat, enjoy the treat. Make the best choice you can with the options that are presented, and if you indulge more than you had planned know that it is not the end of the world. Your food choices don’t define you and there is no need to sweat the small stuff.

Sesame Chicken Mason Jar Salad

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Made with shredded chicken and fragrant sesame dressing, this sesame chicken mason jar salad is a delicious and nutritious meal prep idea.

Sesame Chicken Mason Jar Salad

Mason jar salads are a great tool to add to your meal prep repertoire as they are incredibly easy to prepare and they stay fresh in the fridge for multiple days. The secret to a good mason jar salad is simply the order that you layer the ingredients; this helps to ensure things don’t go soggy before you eat them and, layered with beautiful colours and flavours, this sesame chicken mason jar salad is exactly that!

Tips for Mason Jar Salads

  • Dressings always goes in first. Adding the dressing to the bottom ensures that the salad ingredients won’t get soggy before you eat it.
  • Protein and grains go next. These ingredients can withstand getting a little wet and placing them with the dressing allows them to marinate and soak up the flavours before eating.
  • Then add the fixings. Vegetables, nuts, seeds, avocado and cheese go next.
  • Add leafy greens last. Leafy greens should be added last so they are as far away from the dressing as possible.

 

Sesame Chicken Mason Jar Salad

 

Mason jar salads make convenient office lunches as they are easy to transport and easy to eat; you can eat them directly out of the jar, or invert them directly into a bowl or plate for a perfectly layered salad. Once you’ve got the basics down, this sesame chicken mason jar salad is just one of the many flavour options you can create.

 

Cucumber and Radish Salad

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This simple cucumber and radish salad with dill dressing is filled with the fresh flavors of summer in every bite.

Cucumber and Radish Salad

In need of a fresh and simple summer side dish? Look no further than this cucumber radish salad! With thinly sliced cucumbers and radishes covered in a fragrant olive oil and dill dressing, this cucumber and radish salad is the perfect dish for any summer BBQ. Not only is it (incredibly) easy to prepare, but it can easily be made ahead of time, stored in the fridge, and ready to go whenever you need it.

When it comes to cooking, sometimes the simplest recipes are the absolute best, and although I love cooking with spices and ingredients from around the world, my favorite dishes are the ones that come from closest to home. As someone who lives in a city centre, I rely heavily on the support and hard work of farmers to bring me produce from farm to fork, so I do my best to shop locally as much as I possibly can. I haven’t always been a farmer’s market kind of gal, like most people I used to buy all of my produce from the grocery store (which I still think is totally fine for eating well), but the more I’ve learned about food the more I’ve felt a need to shop and eat local. As consumers, I think it is very easy for us to get disconnected from our food; where it comes from, who made it and how it got to our plate. It is so easy for us to look at a tomato like it is just a tomato, but when you consider how it goes from seed, to plant, to fruit to market you understand that there is so much more to the process than just plucking it off the grocery store shelf.

With so many great markets in the Ottawa area and many other regions in the country, shopping local is much easier than most people think. Yes, it might take a little more time and a little more research, but it’s really not as difficult or time-consuming as people make it out to be, and I can assure it is totally worth it. Not only is it ideal for freshness and nutritional value, but for flavor and for the community.

Cucumber Radish Salad

This summer I’ve partnered with an amazing local farm, Hendrick Farm, to bring some fresh new recipes to the table (literally). Only a 20-minute drive from Ottawa, their farm stand and CSA program are bringing tonnes of fresh seasonal produce to the community, and this Cucumber and Radish Salad with Dill Vinaigrette is just one of many recipes to come.

Gluten-Free Lemon Loaf

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Didn’t think lemon loaf could be grain-free? It most certainly can! Made with coconut flour and almond flour, this gluten-free lemon loaf is tart, sweet and fluffy, and works well as a delicious breakfast, snack, or dessert that everyone can enjoy.

Gluten-Free Lemon Loaf

 

I’m not a baker, I’ve never admitted to being one, and after trying to make this loaf 6 times before landing on this recipe, I don’t think I will ever be one. I’m honestly not sure why; I like math, I like science, and I don’t mind chemistry, do you think I’d be able to figure out at least some of the ins and outs of baking. Turns out, not so much, at least not yet, especially since my Chocolate Zucchini Bread took me 4 attempts to figure out so I only seem to be getting worse. However, perhaps that is just my way of doing things because once I nail it, I sure do hit it out of the park.

My inspiration for this loaf came after I put a call out for recipe requests on my Instagram story, and after multiple requests for a  gluten-free loaf, I decided to give it a go. I suppose I made my own life a little more complicated when I decided to make this recipe completely grain-free, but I wanted to create an option for everyone to enjoy. Fortunately, after many failed attempts, I’ve finally landed on a recipe that works quite well! In fact, I remade it three times myself just to be totally sure the recipe was foolproof, it is, and it’s tasty to boot.

 

Gluten-Free Lemon Loaf

 

This grain-free and gluten-free lemon Loaf is simple to prepare and makes a great afternoon snack with a little spread of butter, and a warm cup of coffee or tea.

 

How to Control Your Cravings

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We’ve all been there; all of a sudden you feel a strong urge to run to the corner store late at night because you need that one sweet treat, and just can’t go to bed without it. Although cravings can be incredibly intense, there are some simple strategies to consider and implement to help you figure out how to control your cravings.

How to Control Your Cravings

I used to have the worst cravings. No matter what I ate for dinner I would find myself scouring the fridge, freezer, and pantry for anything sweet just to help me take the edge off. Just a little bit of chocolate, a little bite of cookie, a little bowl of ice cream, or anything carb-y I could get my hands on. While I certainly believe in moderation and enjoying treats from time to time, I don’t think anyone should find themselves eating heaping spoonfuls of peanut butter straight out of the jar just to help curb their cravings.

The good news is that cravings can be tamed, I was able to tame mine and you can too, in order to do so, you simply need to understand why you crave certain foods so you can implement strategies to help put your cravings demons to rest.

Why do we crave certain foods?

Reasons for cravings will vary from person to person based on diet and lifestyle, and in most cases, they have very little to do with hunger. Cravings have both biological and psychological components, the most common cravings being for sugar, carbohydrates, chocolate, and salt. Sugar cravings are most commonly linked to blood sugar imbalances, while salt cravings can be linked to dehydration, however, cravings can be linked to anything from insulin resistance, hormonal factors, digestive health, stress levels, and environmental factors so determining triggers is incredibly important.

Regardless of what you crave, our brains reward us for eating these high-calorie treats by releasing powerful chemicals like endorphins, including dopamine, which make us feel pleasure. These endorphins help us to feel relaxed which reinforces our desire to crave treats. Our desire for indulgent treats can be traced to our ancestors; when food was scarce you had to eat what you could to sustain yourself, however, today this is no longer necessary as we have access to food at almost every hour of the day. Not only that, but these salty, sweet, and sugar treats we have access to today are hyper-palatable and far more intense than their natural counterparts, so once you start it can be incredibly hard to stop. Experts suggest that processed foods are created to have a “bliss point”, a combination of salt, sugar, or fat which optimizes palatability, which maximizes gratification which leads us to crave them more.

How to Control Your Cravings

Although this can be incredibly frustrating, there are some strategies that you can implement to help determine how to control your cravings.

1. Ask Yourself If You Are Hungry

This might sound like a simple tip but there is a big difference between a craving and actually being hungry. Too often people convince themselves that they are “hungry” in order to give in to the craving they are having, telling themselves they just need more fuel. The difference between being hungry and craving is simple; if you think of a very plain meal (chicken and broccoli or scrambled eggs), would you actually want to eat it? If the answer is yes, you are hungry and should probably eat. If the answer is no, you are having a craving, and need to consider how to control it.

2. Pay Attention To What You Crave

Paying attention to what you are craving will help to give you some insight into why you are actually craving it. If you are constantly craving sugar, perhaps you are consuming too many simple carbohydrates during the day which is causing the body to crave more, or perhaps you are not eating enough complex carbohydrates to fuel your day. If you are constantly craving salty treats, perhaps you are eating too many processed foods which are leading you to crave more sodium-rich foods, or if you are eating whole foods perhaps you aren’t seasoning them enough and are lacking a proper electrolyte balance. The more you can pay attention to what you are craving the easier it will be to help determine why you are craving them.

3. Ensure You Are Eating Enough

Not surprisingly, if you are not eating enough during the day you are more likely to have stronger cravings. Very often I find people who have frequent cravings for food in the afternoon or evening are actually undereating for their energy needs during the day. If you are constantly trying to limit calories or minimize your food intake, your body is most certainly going to crave more food because you are undernourishing it. The goal of eating well is not to avoid calories, but rather to maximize nutrient intake. Avoid skipping meals or eating tiny portions because this will only set you up for failure. It is best to eat meals that are large enough to satiate your hunger and keep you fueled and nourished for 4-5 hours at a time. Your meals should be rich in protein and fat to help balance blood sugar, keep you fuller longer, and avoid that hangry feeling.

4. Plan Your Meals Ahead

If you are able to plan your meals ahead of time and stick to a routine eating schedule it will be easier to overcome cravings when they hit. If you know your next meal is within the hour when a craving hits you will be more likely to overcome it and ride it out knowing your next meal is only a short time ahead. As the expression goes, “Failure to plan is planning to fail” and the same can be said for how to control your cravings.

5. Take a Time Out

When a craving hits, and it hits hard, it is important to create distance between yourself and the craving. Implement a 10 or 15-minute rule to help you consider if you truly want the treat. If donuts show up at the morning meeting, before you are fist deep in a chocolate glaze, take a time out and consider if you really want it. Go to the washroom, walk around the office, drink some water at your desk, and consider if it is really worth it. Are you craving this donut because you truly want it and it is totally worth it? Or are you craving this donut because it just showed up in front of your face and you weren’t actually craving it before?

6. Change Your Environment

People are products of their environment, so it is important that you set your own environment up for success. If you love ice cream, and can’t not eat it when it’s around, don’t bring it home! Every time you buy something at the grocery store you are making an investment in your health, so if you are buying ice cream sandwiches at the grocery store, full well knowing they are a trigger food for you, you are not setting yourself up for success and you are making a poor investment in your health. When it is 9:00 pm at night and you are craving ice cream it is much harder to eat if it is still at the grocery store than if it is in the freezer in the next room. Setting your home and work environment up for success will help you strategize on how to control your cravings.

7. Implement The “One-Bite Rule”

We’ve all been there, you are halfway through that cookie you were craving so badly only to realize that it doesn’t taste as good as you were hoping, but you polish it off anyway just because you’ve already started. I’ve got news for you, you don’t need to do that! Instead,  implement the “one-bite rule”; take one bite of the food you were craving, set it down, and ask yourself, “Is this really worth it?”. If the answer is yes, then knock your socks off and enjoy the treat, but if the answer is no, there is no need to finish it. I’ve been known to toss half-eaten treats in the garbage because I realized that I didn’t really want them, and you can do that too. (Pro Tip – If you are concerned about your own willpower, once you’ve tossed the treat in the garbage, give it a little squirt of dish soap just to ensure you can’t fish it back out.)

8. Create Satisfying Swaps

Routines are a huge factor in what we crave and when. If you are accustomed to eating a certain treat at a certain time, cutting it out cold turkey can be very challenging. Instead, create a transition plan for yourself by using healthy hacks to help trick your brain into enjoying your craving. For instance, if you love ice cream after dinner try eating yogurt with maple syrup, fresh fruit, and shredded coconut, a Chocolate Almond Smoothie Bowl, or a Chocolate Peanut Butter Nice Cream. If you love chocolate in the afternoon, ensure you are eating at least 70% dark chocolate. If you love chips during a movie try plain popcorn with butter and sea salt, salted trail mix, or Spicy Roasted Chickpeas. The first step is not always about removing the craving completely, but rather trying a healthier alternative before you are able to break the habit as you learn how to control your cravings.

9. Maximize Sleep & Manage Stress

Cravings don’t just happen, they are often linked to something physiological or something psychological, and very often sleep and stress play a role.  For many people, there is a direct correlation between stress and eating junk food; when a certain event happens they immediately turn to food to help themselves cope with the situation. If you are overstressed or underslept you are certainly more likely to turn to food as a coping mechanism. If food is fuel, and you are not sleeping enough or well enough, your body will seek extra energy to help it get through the day, and more often than not this comes in the form of food. Sleep and stress are highly underrated factors in how to control your cravings, and should certainly not be forgotten.

10. Don’t Beat Yourself Up

If you indulge, give in, or eat your cravings, it is not the end of the world, and there is no need to beat yourself up over it. Your food choices don’t define you, and eating a “bad” food does not make you a bad person, it just means you ate some food. If you decide to have a treat, great, go for it, enjoy it and move on.

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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