Stephanie Kay Nutrition

Real Food for Real Life

10 “Bad” Foods that are Good for You

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People love to give food labels; this is “good”, that is “bad”, this is “healthy” and that is “unhealthy”. Although that seems like such an easy way to explain nutrition, people have gotten things oh-so-confused, so allow me to elaborate and explain the top 10 “bad” foods that are good for you.

10 “Bad” Foods that are Actually Healthy

Table of contents

I have written a lot about “good” foods, and “bad” foods in my recent posts. I’ve talked about how there actually are no “good” or “bad” foods, there is only real food and a bunch of other processed stuff we call food. In the buzzing nutrition climate of 2017 it is really easy to get swept up in trends, fads, and misinformation, however, getting back to basics is the easiest way to settle some of these complicated nutrition debates. When it comes to determining if a food is healthy or not, the simplest thing to ask yourself is “Is it real food?”. Although that might seem like an incredibly silly question, it is surprising how quickly people forget to look at the basics because we have been taught to think that nutrition is a complicated beast that we can’t figure out on our own. Due to this misinformation, we have ignored traditional cultures and allowed ourselves to be marketed silver bullet solutions and ‘health foods’ that no longer resemble real food at all. 

List of “Bad” Foods that are Healthy

So, let’s ignore the fad diets, let go of the guilt, go back to basics, focus on whole foods, and discover why those confused “bad” foods are good for you after all.

1. White Potatoes

White potatoes are considered comfort food and they most certainly are, however that does not make them bad for you. Think about it for a second; potatoes are grown in the dirt and come from the ground, just like carrots, beets, and parsnips. White potatoes have been used by various cultures for generations, in fact, many evolved to eat potatoes, so to consider them unhealthy seems absurd. The truth is, a potato is an exceptionally healthful food that can serve as a great source of complex carbohydrates, fiber, and antioxidants. In fact, given potatoes have very small levels of phytic acid they are an ideal source of carbohydrates as compared to some grains and legumes which contain higher levels of phytic acid, which can reduce the digestibility of foods. Of course, the cooking method will impact the nutrition of potatoes, so opt for baked, mashed, or roasted, and leave the deep-fried versions for once in a while.

2. Butter

Butter is the poster child for “unhealthy” foods, blamed for everything from heart disease to high cholesterol, however, butter has received a reputation that it does not deserve. Yes, butter might be high in saturated fat and cholesterol, but that is actually a good thing. Butter contains saturated fats, including short and medium-chained fatty acids that are beneficial for energy, metabolism, and cholesterol that can serve as a potent antioxidant. Butter also contains a good balance of essential fatty acids, containing more omega-3 than omega-6 fatty acids (from pastured grass-fed cows), which is ideal as excess omega-6 fatty acids (found in vegetable oils) can increase inflammation in the body. Given butter is a source of natural fatty acids, it also contains fat-soluble vitamins such as vitamins A, D, E, and K which are essential for health, as well as lecithin which assists in the proper assimilation and metabolism of cholesterol. So forgo the vegetable oils, skip the margarine, and spread your butter the way grandma used to.

3. Egg Yolks

Demonized by the persistent myth that dietary cholesterol should be avoided, egg yolks have been given a bad rap since the 1970s. For years we have been told to discard the yolks and opt for egg white omelets as a “healthier” choice. However, the reality is that by discarding the yolk, you are robbing yourself of the most nutrient-dense part of this incredible food. In fact, there is little evidence that links egg yolks to heart disease, and if anything, they likely help to protect against it. One egg provides 13 essential nutrients, all present in the yolk, and a whole egg is a rich source of protein, providing a complete range of amino acids, omega-3 fatty acids, B vitamins, vitamin D, vitamin A, selenium, and magnesium. Additionally, all of the fat-soluble vitamins, as well as 100% of the omega-3 fatty acids are present in the yolks, making it the most nutrient-dense part of the egg. So get cracking, because the truth is, 3 eggs a day might just keep the doctor away.

4. White Rice

Contrary to popular belief, much like white potatoes, white rice is not bad for you. White rice is often called out for its high glycemic index, as compared to brown rice which is said to contain more nutrients and fiber, however, white rice is not half as bad as it is made out to be. All white rice starts out as brown rice, and a milling process helps to remove the rice’s bran and germ. Although this might seem less than ideal at first glance, the bran and germ are difficult to break down for some people, as they contain many anti-nutrients and gut irritants that make it difficult to digest. Therefore, for much white rice is much more easily digested and absorbed than brown rice, and can serve as a great source of energy. So it is no wonder why Asian cultures have been consuming white rice for generations, as it is a perfectly acceptable food to include in a healthy diet. When opting for white rice, be sure to choose the most unprocessed versions available; basmati, jasmine, short-grain, or long-grain are ideal.

5. Bananas

Believe it or not, bananas (and fruit in general) have gotten a bad rap in recent years for their high sugar content. Although they might have a higher sugar content than some fruit that does not make them a poor choice, and there are in fact many other fruits with a higher sugar content and a higher glycemic index than bananas. To provide some context, suggesting bananas are unhealthy would be like suggesting you should avoid Brussels sprouts because they have a higher glycemic index than broccoli, it’s not worth the battle. When it comes to whole foods it is important to keep some perspective and a banana is likely not going to cause any harm. Plus, bananas are widely accessible and inexpensive, and they also pack a powerful health punch; well known as being a rich source of potassium, they also contain fiber, vitamin C, vitamin B6, manganese, biotin, and copper. When it comes to fruit, it is best to consume a wide variety and focus on local seasonal fruit as much as possible.

6. Coffee

It might not technically be food, but it certainly needs to be included on the list. Yes, coffee contains caffeine but in reasonable amounts coffee has been shown to have many health benefits, including antioxidants. However, in excess, even a good thing can be bad for you, so simply be mindful of the amount of caffeine you consume. Although coffee might contain antioxidants, we know that’s not why most people drink it, and relying on coffee as a stimulant to get you through your day is a less-than-ideal choice. So if you chose to drink coffee it is best to limit to one cup per day, forgo the heavily sweetened versions, and opt for it either black or with a splash of milk or heavy cream.

7. Fatty Cuts of Meat

There remains an idea that healthy meat is lean meat, and that fatty meat is unhealthy, but the reality is that they can both be good for you. For many years, we have been told to focus on muscle meats like chicken breasts and lean cuts of beef, however avoiding the odd cuts of meat is completely unnecessary. Chicken legs, thighs, wings, and even skin are whole foods that can be incorporated into a healthy diet, as well as rich cuts of beef such as brisket, shanks and ribs, pork shoulder, and even bacon. Think about it, traditional cultures did not have the option to pick and chose what cuts of meat they wanted to eat, they simply used the whole animal, bones and all. The benefit of these richer sources of meat is that they contain higher amounts of fat-soluble vitamins A, D, E, and K2, as well as glycine (from the skin, bones, cartilage, etc) that we don’t get in isolated lean cuts of meat.  When it comes to fatty cuts of meat the one thing to consider is the quality of the meat you are consuming, as conventional sources might not contain a well-balanced omega 3 to 6 ratio, so opt for local, pastured, or grass-fed animals when possible. Aim to eat nose-to-tail, there is no need to limit yourself to the leaner cuts.

8. Popcorn

Ok, let’s get clear, I’m not talking about the movie theatre stuff! Popcorn, the real deal, is made by heating whole corn kernels in a natural cooking fat over heat, so when well prepared it can be a great healthy snack. Corn itself is a whole grain, which is fairly low in phytic acid, and when eaten with butter it can actually help to mitigate its effects. The most concerning part of conventional popcorn is the oil used to cook the corn and the excess amount of salt added, so although microwavable bags are handy and convenient, the added vegetable oils and salts make it a less-than-ideal choice.  Instead, pop whole kernels at home on the stove top in butter, coconut, oil, or ghee and season with sea salt and spices to your own liking for a fun and healthy snack.

9. Salt

If you are eating a diet rich in processed foods you should most certainly be concerned with the added refined sodium content of your meals, however, if you are eating a diet rich in whole foods salt has many beneficial functions in the body. Salt is important for balancing the fluid level of the blood, managing the body’s acid-alkaline balance, functions of the nervous system, adrenal function, stomach acid production, and proper nutrient absorption in the intestinal tract. Sodium is one of the electrolytes, along with potassium and chloride, that helps to regulate the body’s movement of water as it is a major component of the extracellular fluid.  But remember, not all salts are created equal, so it is important to opt for natural sea salt over table salt to ensure you are getting the least refined format possible.

10. Cheese

The concept that fat makes you fat is old news that needs to go. Real cheese is made of whole milk with no additives and can be a healthy addition to a diet. When produced from whole milk from grass-fed cows, real cheese contains a surprising array of nutrients including omega-3 fats, vitamin E and CLA, and serves as a healthy source of fat in small amounts. However not all cheeses are created equal, so it is best to avoid processed cheeses, cheese slices, cheese spreads, or low-fat cheeses. Cheeses made of unpasteurized milk from pastured animals are ideal, and if you are unsure of what to buy, simply read the ingredients labels of your favorite grocery store cheese, as you might be surprised at what you see. For those who struggle with cow’s milk, sheep’s milk and goat’s milk are often more easily digested for many. However, keep in mind that although cheese might be considered a healthy real food, dairy does not necessarily agree with everyone, so always pay attention to your body’s personal cues.

Grilled Jamaican Jerk Chicken

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This grilled Jamaican jerk chicken recipe is fiery, smoky, hot, and incredibly fragrant, and a simple take on a classic Jamaican dish.

Grilled Jamaican Jerk Chicken

 

Ok, so I can’t promise that this is 100% authentic Grandma-style jerk chicken, but I still think it is pretty darn tasty! I grew up in a tiny town of 5,000 people in eastern Quebec, so the Caribbean, let alone international, the cuisine was not aplenty when I was a kid. It was not until I went away to university that I really began to open my culinary palette trying everything from Greek to Thai to Indian and Caribbean food. To this day I still remember my first time visiting a Caribbean restaurant and eating jerk chicken. I had (clearly) never tried it before but it was love at first bite; the blend of fragrant, fiery, and smoky flavors made me an instant fan of jerk chicken.

The term jerk refers to a spice rub made of two primary ingredients; allspice berries and scotch bonnet peppers. Jerk is a dish that is common in many areas of the Caribbean but is best known for its roots in Jamaican cuisine. Classic jerk chicken is grilled over pimento wood, which comes from the tree that also produces allspice berries, and calls for bone-in, skin-on cuts of chicken as they provide the deepest and richest flavors.

Contrary to popular belief, these fattier and richer cuts of meat are actually incredibly nutritious, not to be feared, and should be eaten more frequently. Cuts such as legs, thighs, and wings, are rich in fat-soluble vitamins, more nutrient-dense than the leaner chicken breast, and arguably better tasting too.

 

Grilled Jamaican Jerk Chicken

 

More Healthy Grilled Chicken Recipes:

 

Blueberry Avocado Smoothie

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Made with ripe avocado and frozen blueberries, this blueberry avocado smoothie is rich, creamy, and filling, making it the perfect snack to keep you going for your day.

Blueberry Avocado Smoothie

 

Smoothies are perfect for a quick snack or on-the-go breakfast, and this blueberry is an incredibly filling one! Although smoothies can sometimes seem light and unsatisfying, when made with protein, fiber, and healthy fats, they can become an incredibly satisfying meal. This blueberry avocado smoothie is packed full of fruit, healthy fats, and a punch of protein to create a well-balanced meal that will keep you fueled for hours to come.

Not only are they easy to transport, but they are quick to prepare and can actually be made ahead of time if needed. When it comes to making smoothies, one of the most common mistakes people make is forgetting to add fat to their smoothies. That is not to say a fruit-filled smoothie is not a healthy choice, but drinking all of those natural sugars will end up giving you a quick hit of energy by spiking your blood sugar, leaving you hangry shortly thereafter. If you want to ensure you are making the most of your smoothie, it is best to add a source of fat to help keep you satiated and slow the absorption of sugar into the bloodstream. Nuts and seeds are a great way to add fat to a smoothie, however, I often like to add avocado; with its rich texture, it provides a creamy consistency to any shake.

This blueberry avocado smoothie works equally well with fresh or frozen blueberries and serves as a great mid-morning or afternoon snack. If you want to use this smoothie as a breakfast, be sure to add a little extra protein so you can master your morning smoothie to keep you going all day long.

More Healthy Smoothie Recipes:

 

Summer Squash & Herb Frittata

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Combine your favourite summer vegetables with fresh herbs and creamy goat cheese for this super simple summer squash and herb Frittata.

Summer Squash & Herb Frittata

 

I think a frittata is a simple cooking skill that everyone should master; they are inexpensive, quick-cooking and incredibly versatile making them a great breakfast, lunch or dinner whenever you are in a pinch. By simply combining eggs with vegetables, herbs, meats, cheese or potatoes you can create a culinary masterpiece with very little effort, and a well-balanced meal with lots of protein, carbohydrates and healthy fats, and, if you ask me, this summer squash and herb frittata is a delicious way to do it!

If you’ve never made one, a frittata is an Italian egg-based dish, similar to an omelette or crustless quiche, and although they might seem difficult to prepare, they are actually incredibly simple to make. You don’t need to be an expert in the kitchen because just a few basic tips can help you create a perfect frittata every time:


  • An oven-proof skillet is key to a well-cooked frittata. You want to start the cooking process on the stovetop, but transferring it to the oven to bake helps ensure an even cooking process.



  • Beat the eggs only enough to blend the yolks and whites; overbeating will cause the frittata to proof in the oven and fall into a denser cake-like texture when cooked.



  • Add flavour to your frittata with lots of fresh herbs, spices, and cheeses, and be sure to season generously with sea salt and pepper.



  • Be sure to pre-cook any vegetables you add, as adding them raw will not allow them to soften entirely during the cooking process and lead to a crunchy frittata.



  • Frittatas can be made to serve or made ahead of time, and some might argue they taste better when made in advance.


 

Zucchini & Herb Frittata

One frittata makes plenty for four to six people with a side dish, and more than enough for two. This zucchini and herb frittata is a delicious lunch paired with a simple side salad, or make one ahead of time for quick and easy grab-and-go breakfasts every morning.

More Frittata Recipes:

 

 

Carrot Cake Breakfast Cookies

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These carrot cake breakfast cookies are a handheld version of a warm bowl of oatmeal, with the flavor of carrot cake, and a deliciously healthy way to start the day.

Carrot Cake Breakfast Cookies

As a nutritionist, you wouldn’t necessarily expect me to suggest cookies for breakfast, but here I am doing exactly that and I’m pretty darn happy about it! In the nutrition world, too often people use blanket, black-and-white statements to help guide people on what to eat. “This is good, that is bad, don’t eat that, eat more of this.” Although in theory that is a really great way to help teach people what to eat, it doesn’t leave much room for error and is a little too general for my liking. Fortunately, when created with care, there is nothing unhealthy about breakfast cookies at all.

When it comes to determining if a food item or a recipe is good for you, it simply comes down to the sum of its parts. For instance, if a recipe calls for 1 cup of butter, at first glance that might seem like a lot of butter, but if it makes 24 servings, you’re actually only eating 2 teaspoons of butter per serving, which is a completely reasonable amount.

For these carrot cake breakfast cookies, I wanted to create a (healthy) cookie that could really serve as a quick and easy grab-and-go breakfast option that would actually fill you up and keep you going until lunch. So although these carrot cake breakfast cookies might seem large in size, they were actually created to replace an entire bowl of oatmeal, and when you break it all down, these cookies would create a perfectly balanced breakfast.

Oatmeal Breakfast Cookies with Carrots

Based on this recipe, 1 serving of carrot cake breakfast cookies = 1/3 cup rolled oats + 2.5 tbsp. walnuts + 2.5 tbsp. shredded carrot + 1.5 tbsp. raisins + 1.5 tbsp. apple sauce +1 tsp. coconut oil or butter +1 tsp. maple syrup. All of which seem like completely reasonable amounts to me. So, serving per serving, these carrot cake breakfast cookies are an incredibly well-balanced meal, made with whole foods, and naturally sweetened, to create a sweet, soft, and crunchy on-the-go breakfast.

Plus, if you like this recipe, you should also check out my zucchini breakfast cookies.

More Carrot Cake-Inspired Recipes:

 

Chickpea Chana Masala

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This Indian-inspired chickpea chana masala is a great one-pot meal that can be made with simple pantry staples so you don’t need to worry about running to the grocery store to help get dinner on the table.

Chickpea Chana Masala

 

Although I am a total advocate for shopping regularly and using fresh ingredients, there are a few pantry items that I consider staples as they can help you create a really quick, easy, and inexpensive meal in very little time. I do my best to always keep things like canned tomatoes, beans, lentils, rice and oatmeal in the pantry to use a base for simple meals, as well as spices, onions, and garlic to help add a little flavor in a pinch. (I can handle a simple meal, but a bland meal I cannot.) Once combined these simple ingredients can create easy stews, soups, and curries in little time for very little cost, much like this vegetarian chickpea chana masala.

The term chana masala literally translates as “mix-spiced small-chickpeas”, so I’m not really reinventing the wheel with the name of this dish! Chana masala is typically made with chickpeas, tomatoes, a blend of spices, and a key ingredient called amchoor, however, because amchoor is not easily found for everyone, I’ve made my own version without it to help keep this chickpea chana masala recipe extra simple. Chana Masala is often served with some type of bread but I think paired with some fluffy rice it makes a great weeknight meal.

 

Sweet Potato Peanut Noodles

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These pad Thai-inspired peanut sweet potato noodles are a vegetarian and gluten-free twist on a classic dish that can help add more veggies to your diet.

Sweet Potato Peanut Pad Thai

Ok, if we are being nitty-gritty about it, this recipe isn’t exactly a pad thai. I mean, it is certainly inspired by a pad thai, but I took a bit of a leap with the sauce ingredients. A traditional pad Thai sauce is more on the sweet side of things and I went more of the salty and savory route with this particular dish. As opposed to using the more traditional tamarind paste I opted to use salty peanut butter as the base of this recipe to give it a rich and creamy flavor, and as opposed to rice noodles I opted to use fun sweet potato noodles instead!

Although sweet potato noodles might look and sound fancy, they are super simple to prepare and cook. Very similar to zucchini noodles, they can be made by using a spiralizer, peeler, or julienne peeler,  in fact, sweet potato noodles have become so popular you can find them at many grocery stores in the produce section. (Shh, don’t tell anyone, but that’s actually where I bought mine.) So, if time permits make your noodles at home for this Sweet Potato Peanut Pad Thai, or when life gets busy, just buy them in the grocery store to help get dinner on the table in a hurry.

More Noodles Recipes:

 

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:

 

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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