Stephanie Kay Nutrition

Real Food for Real Life

Kale Caesar Salad

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If you love Caesar salad, you’re going to love this recipe! Made with crunchy kale, crispy bacon, and a creamy homemade Caesar dressing, this kale Caesar salad recipe is the delicious and nutritious at the same time. Whip it up as a main course, side dish, or a healthy appetizer.

Kale Caesar Salad

 

I’ve really been getting into my Instagram stories lately. Most of the time I’m just lip-syncing to 90s music and sharing pictures of my meals, but based on the feedback I’ve been getting, people are liking it, so I’m just going to keep going! I think the reason I enjoy it is that it gives me some real-time feedback from my community and the people that are following me. As much as I LOVE blogging and sharing recipes on here, it can be hard to know what people are enjoying and what people actually want more of, so it gives us a space to connect in a fun way. Last weekend, I shared a little video asking people to send me some of their recipe requests to help me come up with new topics and recipes for the blog, and I got a ton of responses – so, thank you! I really want to share recipes that people actually want and will use, so your requests are always welcome.

One of the requests that I received was for a good Caesar salad dressing, and I was pretty into the idea, so that’s what I’m sharing this week! Caesar salad is all about the salad dressing, and although the store-bought versions can be a little dodgy, it is actually pretty simple to make at home. Although most people think all creamy dressings are “unhealthy” that is certainly not the case. In fact, in my recent post for a simple homemade mayo, I went on a rant about why mayo and cream-based sauces are not created equal, to help dispel some of these food myths.

 

Kale Caesar Salad

 

In this recipe, I’ve swapped kale for romaine, but you can certainly use romaine instead or a combination of the two, and I kept things simple with some crispy bacon and fresh parmesan, but could certainly add a little protein in the form of chicken or steak to make this kale Caesar salad a deliciously complete meal.

 

Easy Homemade Mayo

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Learn how to make homemade mayonnaise with this quick and easy homemade mayo recipe.

Homemade Mayo

 

Mayo is one of those foods that people have oh-so-confused and, truth be told, I used to be rather confused about it myself. After spreading endless jars of mayo on my sandwiches as a kid, I swore it off for years never eating it for fear that it would cause me to pack on the pounds and grow my love handles. So allow me to break down some of the (many) confusing myths about mayo.

  • Mayonnaise is not a dairy product, there is no dairy in it.
  • Store-bought mayo is not the same as homemade mayo.
  • True mayo is made of whole foods; egg yolks, mustard, vinegar or lemon juice, and oil.
  • Egg yolks are healthy.
  • Mustard is healthy.
  • Vinegar is healthy, lemon juice is healthy.
  • Oil (the right kind) is healthy.
  • Therefore, the whole food combination of eggs yolks + mustard + vinegar + oil is healthy!

The difference between homemade mayo and store-bought mayo comes down to the format and quality of the ingredients. Mayonnaise is primarily made of oil, so choosing the right oil is imperative to ensuring your mayo is of good quality. When making a simple homemade mayo, it is best to opt for olive oil, avocado oil or melted ghee. It is best to avoid all vegetable oils, which is what store-bought versions contain, and opt for the most natural cooking oils to help create the best quality product. Not only are store-bought versions often made with canola or vegetable oil, but they also contain added sugars and preservatives.

 

Homemade Mayo Recipe

 

The easiest way to make mayonnaise at home is to use a food processor or handheld blender, however, if you don’t have either of these options a little elbow grease goes a long way! The key to getting the right consistency is to slowly add the oil in small batches to ensure a thick and creamy texture is created. Once you can make a simple homemade mayo, the flavor options are endless as it can be augmented to a flavored version, classic aioli, caesar dressing, tartar sauce, or anything else your heart desires.

 

Simple Greek Salad

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This simple Greek salad is a fresh, fragrant, and colorful salad that pairs well with grilled meats or on its own for a simple lunch or dinner.

Simple Greek Salad

 

Greek food is one of my favorite things to eat out, and although I have yet to visit Greece, it is certainly on my travel bucket list. The thing I love the most about Greek food (at least the Greek food I’ve tasted) is how simple it is. Simple ingredients put together in simple ways that create maximum flavor. Although I am all for fancy restaurants and gastronomy from time to time, the food that really impresses me is simple food done exceptionally well. If you think that creating tasty dishes in the kitchen means that you need fancy ingredients and kitchen skills, think again. The best dishes are the ones that have been around for generations, passed down by family members, and the ones that use fresh and quality ingredients.

The key to this simple Greek salad is using a high-quality feta cheese. Feta is a brined curd white cheese made from sheep’s or goat’s milk or a mixture of the two. There are many varieties now available in grocery stores, but if possible opt for a Greek-style feta made of goat or sheep’s milk, as some stores now carry cow’s milk feta. My local farmers’ market sells sheep’s milk feta, so you can always try looking at yours to see what they might have available locally.

This recipe is my take on a classic Greek Salad using minimal ingredients for maximum flavor; fresh vegetables, studded with briny olives, and salty bites of feta make this salad irresistible and every bite interesting. This simple Greek salad is best made with tomatoes and cucumbers that are in season, but it will honestly work with any ones you can find!

 

Jalapeno Lime Chicken Burgers

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Moist, juicy and flavour-packed Jalapeno lime chicken burgers! Whether you are looking to limit your intake of red meat, or simply prefer chicken, these jalapeno lime chicken burgers are great served on a bun or as a salad topper for a fun and spicy meal.

Jalapeno Lime Chicken Burgers

Chicken burgers are notorious for being boring and dry but these jalapeno lime chicken burgers help to spice things up for a flavourful burger every time! When I hear the words “chicken burger”, I typically think of something dry, boring and unsavoury. That is likely because that describes most of the chicken burgers I have eaten in my years; they come out of a box at a family BBQ, are overcooked and are the blandest thing you have ever eaten. So no wonder the words “chicken burger” don’t always appeal to me, but fortunately there is a better way to do this simple burger.

I think the biggest issue with chicken burgers, or turkey burgers, is keeping them moist and adding flavour because there is nothing worse than a dry, flavourless burger! For these jalapeno lime chicken burgers, I went with a little Mexican inspiration and added flavour with some herbs and spices to help pack a little extra punch, and as for texture, it all comes down to the cooking method. Some people like to add breadcrumbs to help keep burgers moist, however, I like to add onion and pay a little more attention to ensure I am not overcooking them. If you are doing chicken burgers on the grill, ensure that your grill is nice hot before adding the meat and only cook them until the internal temperature reaches 165ºF to not overcook them. If you are making the on the stovetop, sear them first in a grill pan on both sides before transferring them to the oven to finish off the cooking.

Jalapeno Lime Chicken Burgers

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Mango Cucumber Salad

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Mango Cucumber Salad

With its light and tropical flavour, this mango cucumber salad is a great addition to any BBQ. The cooling nature of this mango cucumber salad is a great match to a piece of spicy jerk chicken, cilantro lime chicken, or anything off the BBQ, so try it for your next summer gathering for a crowd-pleasing side dish.

Mango and Cucumber Salad

Although often done as salsa, I think the combination of mango and cucumber makes a great summer salad. A few weeks ago I saw a mango cucumber salad in a magazine while I was on a flight, and the idea has stuck with me ever since. Not only did I think the recipe idea was clever and unexpected, but I thought it was a really fresh and fun side dish for a summer BBQ, so I decided to give my own recipe a go! As it turns out, the flavours and texture contrast between the mango and the cucumber are perfectly balanced making it highly addictive. The best part about this dish is that it is really easy to prepare, you just need the ingredients and a good knife.

This mango and cucumber salad recipe calls for a scotch bonnet, and if you have never used one before, I need to warn you that they are very hot! Scotch bonnet, also known as Caribbean red peppers, is one of the hottest peppers and, for reference, is 12 to 140 times hotter than your standard jalapeño. Fortunately, the preparation method of soaking the sliced scotch bonnet in lime juice and sea salt helps to tame its heat, so it’s not as fiery as you might think, plus the mango and cucumber make the salad quite cooling in the end. However, if you are one to stick on the mild side, simply use a small amount of pepper or opt for a red chilli instead.

Mango and Cucumber Salad

Chocolate Peanut Butter Nice Cream

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Learn how to make chocolate nice cream with peanut butter! Ready in minutes and made with only 4 ingredients, this chocolate peanut butter nice cream is the perfect summer night treat. Consider it a fun and healthy way to satisfy a sweet tooth.

Chocolate Peanut Butter Nice Cream

If you know me or follow me on Instagram, you know that ice cream is my absolute favourite treat. Like, absolute favourite. As soon as the weather warms hits, I start dreaming of trips to my local ice cream shop and all the flavours I will get to enjoy.

Chocolate? Cappuccino? Pistachio? Salted Caramel? Ah, I am already salivating at the thought of them! Although I would love to eat ice cream every night, I know that is not the best idea, so when I have a craving for my favourite treat, it is nice cream to the rescue!

What is Nice Cream?

If you’ve never made ‘nice cream’, it got its name as (you got it), a nice play on ice cream. Essentially, nice cream is bananas blended into a naturally sweetened creamy soft serve that you can flavour any way you like, almost like a really thick smoothie. Needless to say, it’s delicious!

The flavour options are endless, as anything that can be blended can be used in nice cream, so berries, cocoa powder, peanut butter, coconut, and even coffee can all be added for flavour.

I take inspiration from all of my favourite ice cream flavours and try to re-create a healthier version at home.  Plus, once you have created your base flavour, you can also treat it as a sundae and add all sorts of toppings like fresh fruit, dried fruit, nuts, seeds, or shredded coconut.

Chocolate Peanut Butter Nice Cream

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Rainbow Chicken Stir-Fry

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This quick and easy rainbow chicken stir-fry is ready in less than 30 minutes and loaded with vegetables of all colors, making it a great weeknight meal.

Rainbow Chicken Stir-Fry

 

When I am in a pinch, it is stir-fry to the rescue. Why? Because you don’t need much in terms of cooking equipment and they are really speedy to prepare. Honestly, the longest part of making a stir-fry is chopping the vegetables, but nowadays you can easily buy pre-chopped veggies in any grocery store or even frozen vegetable blends. When it comes to making stir-fries tasty, it really comes down to the flavors you add. You can certainly find lots of pre-made stir-fry sauces at any grocery store but most of them are loaded with added sugars and sodium, and it is just so easy to make your own!

I used a blend of vegetables that I like in this stir-fry, but if you aren’t a fan of cabbage or mushrooms swap them out for a vegetable you prefer like bok choy, broccoli, and/or snow peas. I think chicken is a great protein to use because it cooks so quickly but shrimp or thinly sliced beef would be delicious too! To keep the recipe gluten-free I used tamari, but you could also use coconut aminos to keep it completely paleo, or soy sauce works just as well.

 

Almond Banana Pancakes

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Made with 5 ingredients, these almond banana pancakes are a delicious grain-free and gluten-free pancake recipe that everyone can enjoy. Plus, they keep well in the fridge and freezer so they make a great healthy meal prep idea too!

Almond Banana Pancakes

You know those moments when you really want a treat; be it a cookie, a muffin or pancakes, but you can’t be bothered to make a full batch because you only want one serving? Ya, this recipe is for exactly those moments. These single-serve almond banana pancakes are a super quick and delicious way to start your day.

Cooking for one can be a real pain in the butt. You’re either forced to do a calculus class in your kitchen trying to figure out how to break a recipe down into a single serving, or you’ve made enough food to feed a small army and then some. It’s a bit ridiculous, to say the least. When I lived alone most of my meals were pretty basic; eggs + toast, salad + tuna, chicken + vegetables. Not only was a terrible cook at the time (true story), but the idea of making a full recipe was really overwhelming and expensive, especially when it came to baking. Sure, I’d like an oatmeal cookie but I don’t want to make 24 oatmeal cookies because then I’m going to eat 24 oatmeal cookies and regret the fact that I ever wanted one oatmeal cookie to begin with. Oy!

So, these almond banana pancakes are for those Saturday mornings when you just need to whip something up for one. With only 5 ingredients they are really easy to prepare, and if you have company, you can simply double or triple the recipe with no issues.

Almond Banana Pancakes

I know there are a lot of “protein pancake” recipes out there that call for 1 egg, 1 banana, and protein powder, but I wanted to create a version with all-natural ingredients. If you have never used almond flour before, it is essentially just ground-up almonds and is sometimes called ‘almond meal’ on packaging in stores. The combination of eggs and almond meal in this recipe actually provides 18 grams of protein per serving, and the inclusion of the banana provides a great source of natural carbohydrates making them a great post-workout treat (just go easy on the syrup.)

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Kale and Eggs Breakfast Skillet

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Ready in under 10 minutes, this kale and eggs breakfast skillet is a great way to add protein and greens to your diet before you start the day!

Kale and Eggs Breakfast Skillet

My weekday breakfasts need to be two things; quick and tasty. My 20-year self would think that quick and tasty meant a bagel and cream cheese from Tim Hortons, but 33-year-old me knows that there is a much better way. Like most people, I used to hate waking up in the morning. I would constantly hit the snooze button (multiple times) before getting out of bed with only enough time to shower, get ready, get out the door, and rush to a coffee shop to grab something to eat before heading to work. In hindsight, it was the worst way to start my day. Not only was my entire morning rushed and unpleasant, but by 10 am I would be starving again because that bagel and cream cheese or muffin I grabbed did not do my hunger justice. Fortunately, making a healthy breakfast doesn’t need to be complicated, and, now that I know better, a little kale and eggs can get me out the door in a hurry.

I don’t know why, but for some reason, in North America, we have associated eggs, and really any breakfast that takes over 5 minutes to prepare, a weekend breakfast. Only items that you can pour into a bowl, add to the toaster, or eat on the go are considered reasonable weekday options. I don’t know what the exact trigger or exact moment was, but one day it dawned on me how odd that actually was. I mean, if eating eggs or a full bowl of oatmeal for breakfast makes me feel better and gives me more energy for my day, why on earth am I eating a bagel and cream cheese as I rush to work? Serious food for thought.

Kale and Eggs Breakfast Skillet

This sautéed kale and eggs breakfast skillet is truly such a quick and easy way to make a nourishing sit-down breakfast in under 10 minutes. You can really add any type of veggies you like to the pan, but on those weekday mornings when you can’t be bothered to chop extra things, just add the kale and you’ll have an incredibly healthy and hearty breakfast to fuel your day.

 

 

Roasted Radishes

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Radishes are usually thought of as a raw only vegetable, but there are so many different ways to use this spicy vegetable. This simple roasted radishes recipe is a delicious way to tame their peppery bite into a soft and savory side dish.

Roasted Radishes

 

Radishes are one of those vegetables that most people don’t buy, let alone eat, because I think many people just don’t know what to do with them. In fact, that person used to be me; I would either walk by them in the grocery store or, if they made it into my fridge, they would sit in the back until they were barely edible. (Not a great way to spend your hard-earned money.) I’ve definitely enjoyed them in a salad or two out at a restaurant, but it wasn’t until I discovered that you could roast them that they became a staple in my spring produce repertoire. I remember being at a dinner party when the host served me roasted radishes, taking a bite and thinking “Why have I never thought of this?”. Thankfully someone showed me the way and now I get to pay it forward to you. Try these roasted radishes as a delicious side dish to any summer feast.

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DIY Burrito Bowls

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These easy homemade burrito bowls are a great way to please a crowd while keeping time in the kitchen to a minimum. This simple recipe makes a great weeknight meal or fun party dinner for people of all ages and works well any night of the week.

DIY Burrito Bowls

Taco night was a big deal in my house as a kid; once I saw that Old El Paso kit gets pulled out of the cupboard I knew dinner was going to be a hit. I think the reason I loved tacos and burritos so much was that it was something different, flavours I was not used to, but the best part was that you got to build them yourself. Little bowls of goodness are all over the table allowing you to mix and match your own toppings to make those tacos just the way you like them. More salsa? Go for it! Less lettuce? Do it right up! Don’t get me wrong, I love my mother’s cooking and she taught me a lot about food, but when I discovered there was more to seasoning than just salt and pepper it opened my eyes to a whole new world of flavour! (Mom, if you are reading this,  I’m kidding and I love your plain baked chicken breasts.)

Anyway, I think one of the reasons people struggle so much with eating well is that they don’t add enough seasonings to their meals so they instantly associate healthy eating with being boring. The truth of the matter is, with the variety of herbs and spices available there are endless options to add flavours to your meal. At first, this is an incredibly overwhelming process because knowing what goes with what, or how to actually use them, is very confusing. The good news is that it is actually pretty hard to mess up herbs and spices in cooking, and the best way to learn is to learn by doing, so you just need to get out there and give it a go.

Burrito Bowl Recipe

This DIY burrito bowls recipe is a healthy twist on your standard burrito; with all of the fillings without the tortilla itself. This recipe works well for a group of people as everyone can build their own bowl (which means less work for the cook!), but it is also a great way to do meal prep for the week. You can leave the ingredients in their own containers in the fridge and just build your burrito bowls as needed.

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Coconut Macaroons

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Why do one recipe, when you can do coconut macaroons two ways! These crunchy on the outside and chewy in the middle macaroons are easy and inexpensive to prepare, making them the perfect sweet treat.

Coconut Macaroons

 

Coconut macaroons are actually quite simple to make at home, and with only 5 ingredients they are a baker’s dream. Shredded coconut is one of those ingredients I like to keep in the pantry, not because I make a lot of macaroons but because I love adding it snacks like yogurt, granola, and trail mix; it adds a lot of crunch, a touch of sweetness and a little tropical vibe. You can find shredded coconut in almost every grocery store baking aisle, or look for it at bulk food stores in bins. It comes in several formats sweetened or unsweetened, finely shredded, coarsely shredded, or even flaked. I typically opt for the unsweetened variety (I find it has a little sweetness on its own) and rotate between shredded or flaked dependent on my mood.

 

Coconut Macaroons

 

For this particular recipe, I used shredded coconut; I think the larger the shreds the crispier the macaroons are on the outside and the softer they are on the inside. Try these coconut macaroons for your next party because it’s hard to go wrong with a little coconut dipped in chocolate.

 

Did you make this recipe? Rate it below!

Pineapple Mint Smoothie

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No matter the season or the weather, this smoothie is sure to add a little brightness to your day! Loaded with light and refreshing flavors this Pineapple Mint Smoothie is a delicious treat.

Pineapple Mint Smoothie

 

 

Truth be told, I didn’t know what to call this smoothie. There are so many delicious ingredients in this drink it was hard to choose which ones to feature. Tropical Ginger & Mint Smoothie? Sweet Ginger & Mint Smoothie? Minted Lime and Pineapple Smoothie? The options were endless, but I knew that Pineapple Ginger Lime and Mint Smoothie were just a little too long.

The recipe for this smoothie came out of a partnership with my friends at Pure Kitchen Ottawa, as they featured me as one of their smoothies of the month and this was the recipe we created! It took a little while to get to the right combination of flavors, we toyed around with spinach and banana, but the winner ended up being the recipe below. Not only does it taste delicious, but the ingredients in this smoothie make it incredibly nutritious as it is great for digestive health too! Pineapple is a known digestive aid as it is rich in an enzyme called bromelain, while ginger and mint are both known to be natural digestive aids and natural remedies to reduce bloating. So, not only is this Pineapple Mint Smoothie delicious, but it is a little tummy-tamer too, and I know everyone can be a fan of that.

 

 

Summer Rolls with Almond Dipping Sauce

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Summer rolls, also known as fresh spring rolls or rice paper wraps, are a delicious and refreshing snack and a wonderful way to add more veggies to your diet. The dipping sauce alone is reason enough to eat them! These veggie-loaded summer rolls with almond butter dipping sauce make a wonderful light lunch, snack, or party appetizer.

Summer Rolls with Almond Dipping Sauce

If you’ve had summer rolls before you’ll know that there are endless variations to this recipe; you can really add any type of vegetable or protein you like. At most restaurants, these rolls are served with the addition of vermicelli noodles, but I wanted to keep this particular recipe light and fresh so I opted to forgo the extra noodles, and instead, I’ve added extra veggies in the form of leaf lettuce to help provide bulk and crunch. These summer rolls are my go-to party appetizer (someone has to bring the veggies after all!), but I also love making a batch of these on the weekend to use them as simple snacks for the week. And, let’s be honest, it’s really the dipping sauce that makes these summer rolls a winner. The combination of sweet, savory, and salty will make you want to dunk pretty much anything in it!

 

 

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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