Stuffed Acorn Squash

Published on October 13, 2016 by Stephanie Kay

Stuffed Acorn Squash

Stuffing isn’t just for turkeys anymore! Squash is such a fun vegetable to use because there are so many varieties and endless ways to cook them, and this stuffed acorn squash recipe is a fun way to use them. Made with rice, kale, and bacon, this stuffed acorn squash recipe is a healthy and hearty fall dish!

Over the past few years, I have become obsessed with squash. An ingredient that used to actually scare me has become a staple in my fall and winter diet. Squash is such an incredibly versatile ingredient for two reasons; 1) there are so many different types and 2) there is so much you can do with them! Like many, I love a good butternut squash soup, but simply roasting these little gourd-geous (get it?) babies makes a great side dish as well.

I think the most overwhelming and intimidating part of cooking with squash is actually how to cut into them. Their hard and nutty exterior makes them appear difficult to work with, but truthfully that is not the case at all. Although I am a nutritionist, I am not a trained chef, and I actually learned to cook from my mother, watching the Food Network and looking up videos on YouTube. True story. So if you are unsure of how to do something in the kitchen, a quick google search can provide you with all of the answers you need. ( I mean, a ‘How to Cut Squash’ search on YouTube provides you with over 154,000 videos on the topic – problem solved.)

After making my fair share of soups, stews, purees, and mashes, I decided to do something different and stuff my squash instead. The “stuffing” in this recipe is really simple and can easily be made with leftover rice, or any other leftover grain you have from the night before. Roasting the acorn squash before stuffing it makes it much more tender and easier to eat. In fact, you can eat the skin on the squash as well, no need to peel those little guys at all!

More Squash Recipes:

Roasted Pork Chops with Spiced Apples

Published on October 10, 2016 by Stephanie Kay

A quick and easy roasted pork chops recipe with fragrant spiced baked apples.

Apple season only comes around once per year, and when it does I make sure I stock up. Last weekend at the farmer’s market I was totally overwhelmed by all of the varieties of apples available that I wanted to buy them all. Luckily my farmer’s market is incredibly friendly and they allow me to eat to my heart’s content before I make a choice. (I mean, sampling is the point of shopping, is it not?!) So when I was looking for something to do with them my mind immediately went to pork, hence the creation of these roasted pork chops with spiced apples.

Apples make a great snack, and they are most certainly delicious in baked goods, but I find they are incredibly tasty in savory dishes as well. Pork and apple is a classic combination, so this is my twist on an old classic. Apples are often made into apple sauce as a condiment for pork loin or chops, but I wanted to keep it simple and roast the apples in the cooking process to showcase their beauty. To me, eating seasonally is the most delicious way to do it; fresh and simple.

Roasted Pork Chops Recipe with Spiced Apples

When buying pork, do your best to buy the best quality you can find. In fact, no matter what type of meat you are purchasing it is in your best interest, health-wise and sustainability-wise, to purchase meat from local farms, with ethically raised pastured animals and sustainable farming practices. Do your homework, ask questions shop around and find a local farm if you can.

More Healthy Pork Recipes:

Gluten-Free Pumpkin Pancakes

Published on October 6, 2016 by Stephanie Kay

Made with buckwheat flour, cinnamon, ginger, nutmeg, and cloves, these gluten-free pumpkin pancakes are filled with all of the flavors of fall. Whip up a batch of them this weekend for a festive weekend brunch or batch cook them and freeze them as a simple meal prep idea for a hearty weekday breakfast.

Although they might be a Canadian staple, pancakes have a bad rap for being an unhealthy breakfast, and to be honest, I’d have to agree. Most pancakes are made with refined flour, refined oils, and lots of sugar (especially when they are of the boxed variety), so it’s no wonder why they are a less-than-ideal option. With that being said, there is a way to do any recipe well and any recipe poorly, so the good news is there is a way to have your (pan)cake and eat it too!

I wanted to create a gluten-free pancake using a high-quality / unrefined flour, so I turned to my good friend buckwheat flour. Buckwheat is such an under-utilized and appreciated grain; it is naturally gluten-free, rich in essential nutrients, rich in resistant fiber, and higher in protein content than most other grains. Although it is less popular in North America, it is a coveted grain in many parts of the world, and in fact the traditional flour for many French crêpe.

These gluten-free pumpkin pancakes are a healthy option, but that does not mean they are meant to be eaten every morning! They are a welcomed treat on the weekend or a special holiday shared with people you love.

Slow Cooker Meatballs

Published on October 5, 2016 by Stephanie Kay

These Italian-style slow cooker meatballs are the perfect recipe for those nights when you want a heart-warming meal, but don’t feel like standing in front of the stove. Made with ground beef, spices and a rich tomato sauce, these slow cooker meatballs are full of flavour while being incredibly healthy at the same time!

Nothing goes together better than this perfect pair, and luckily there is a healthier way to do them. Conventional options are less than ideal, merely because store-bought noodles are made with refined white flours making them a less favourable choice. The good news is that spaghetti squash topped with slow-cooker meatballs is a very tasty alternative.

Now, if you have made spaghetti squash before, you are likely thinking “But Red, it gets all mushy and stringy!”. I know, I’ve been there too, but now I’ve got the secret. The trick to getting the most noodle-like spaghetti squash is the way you cut the squash itself. Most people cut their squash length-wise, but the trick is to cut the squash horizontally right down the middle. Doing so, helps to ensure you get long strands of noodles, and allowing the squash to cool a little before removing the strands ensures your noodles are less watery and mushy.

You can certainly make meatballs and sauce on the stovetop, and this recipe will work just as well for it, but doing them in the slow cooker its slightly less work, and helps to ensure the meatballs are nice and tender and allows the sauce to concentrate in flavours as it simmers all day. Just call me Nonna; “Mangia, mangia!”

More Healthy Slow Cooker Recipes:

Roasted Pumpkin Soup

Published on September 28, 2016 by Stephanie Kay

Roasted Pumpkin Soup

Made with fragrant spices and freshly roasted pumpkin, this roasted pumpkin soup is filled with all of the flavours of fall!

Pumpkins are for more than just carving, pies and lattes! While making a pumpkin pie is as easy as running to the store to buy a can of purée, and carving just means looking for the biggest and baddest one, cooking with pumpkin means being a little bit more adventurous, and this roasted pumpkin soup does just that.

There are in fact 40 different varieties of pumpkin, and while some are great for decorating and carving jack-o’-lanterns, they are less than ideal for cooking as they have very little flavour. The best pumpkins for cooking are those that are sweet, colourful, and incredibly creamy in texture. Often referred to as “sweet pumpkins” or “sugar pumpkins” in stores or farmers’ markets, these are the best pumpkins for roasting, cooking, baking, grilling or puréeing.

When cooking with pumpkin, you can treat it like any other winter squash; simply slice it open, remove the seeds and roast, steam or bake it. Not only is the pumpkin flesh great for soups and stews, but the seeds make a healthy snack or soup topping. Simply bake them in the oven for a crispy, crunchy and savoury snack.

More Fall Soup Recipes:

Roasted Delicata Squash

Published on September 27, 2016 by Stephanie Kay

A simple fall or winter side dish, this roasted delicata squash can easily feed a crowd for a warming cold-weather meal.

Not sure how to cook delicata squash? I’ve got you covered. This roasted delicata squash recipe is easy to make and allows to showcase all of the flavors of the squash itself. This recipe calls for the addition of crumbled goat cheese and a bit of parsley, however, you can certainly serve this roasted squash as is and still enjoy its delicious taste.

Roasting is just one of the many ways you can cook winter squash, it just happens to be my favorite way to cook delicata squash. With its pale yellow exterior and long length, this delicata squash more closely resembles its summer cousins. It is one of the smallest winter squash, and rather easy to cut and cook; with its very thin and tender skin, it is easily edible, so there is no need to peel it before or after roasting. However, if you are not a fan of the skin, it is easiest to remove the skin once cooked as its ribbed exterior can make it hard to peel. When picking your delicata squash, look for one with a dry hard surface and no bruises or bumps. Squash can be cooked as soon as they are harvested, or stored in a cool dry place for up to six months.

This roasted delicata squash recipe is a great addition to any dinner or toss it into a salad for an extra filling meal and a hearty fall touch.

More Squash Recipes:

Crispy Oven Fries

Published on September 24, 2016 by Stephanie Kay

Crispy Oven Fries

Learn how to make crispy oven fries without any frying at all!

For years I have been trying to figure out how to make healthy fries at home. I’ve tried more oil. I’ve tried more salt. I’ve tried different oven temperatures, but no avail. Thankfully, I think I have finally mastered homemade, crunchy, and crispy oven fries, without any frying at all.

French fries and I have a tumultuous love affair; I love them and they hate me. I kid. French fries love me, I mean who doesn’t? (Also joking about that. Kind of.) ANYWAY, as a girl who grew up in Quebec french fries were something I ate as a special treat and therefore hold a special place in my heart. Be it a frite sauce at the local Casse-Croûte, the thick skin-on fries with my hot dog at Valentine, the golden beauties in my poutine to fuel my day of skiing, or a galvaude at the local hockey rink (you’ll need to see this one to believe it), I’ve had my fair share of fries. So, after much research and investigation, I decided I needed to figure out the secret to crispy healthy oven fries at home. And by golly did I ever do it! Turns out there are two secrets to crispy oven fries: 1) the type of potato, and 2) the hidden secret of the pre-soak.

How To Make Crispy Fries in the Oven

Learn how to make crispy baked oven fries in 6 simple steps:

Pick the Potatoes: The best potatoes to make crispy oven fries are russet potatoes; golden brown in color, crisp on the outside, fluffy on the inside, and not too oily.
Slice the Potatoes: Slice the potatoes into thin, evenly-sized, fries. For extra crispiness, it is best to leave the skin on, however, you can remove it if needed.
Soak the Potatoes: Once sliced, soak the potatoes in cold water for at least 30 minutes. The soaking process helps to remove excess starch, naturally found in the potatoes, which results in crispier fries.
Dry the Potatoes: Once soaked, dry the potatoes well with a tea towel or paper towel. Any excess water will cause the potatoes to steam and result in soggier fries.
Season the Potatoes: Before adding the fries to the oven, season them with oil, salt, and any additional herbs and spices of your choice.
Bake the Potatoes: Once seasoned, place the sliced potatoes on a large baking sheet, being careful not to crowd the pan, and then transfer them to the oven to bake until golden and crispy.

Once baked, these oven fries are best served immediately for ultimate crispiness and deliciousness!

As for the type of potato, in my opinion, the best potatoes to make fries are russet potatoes; golden brown in color, crisp on the outside, fluffy on the inside, and not too oily. As for the pre-soak, it turns out it is the starch in the potato that interferes and stops the fries from becoming crispy when you cook them. Therefore, by soaking the potato slices in water overnight (or for a few hours), removes the troublesome starch which will help the fries achieve the perfect crispness!

What to Serve with Crispy Oven Fries:

Chocolate Almond Smoothie Bowl

Published on September 14, 2016 by Stephanie Kay

Chocolate Almond Smoothie Bowl

This chocolate almond smoothie bowl is a healthy yet decadent breakfast that tastes like dessert!

Smoothie bowls are the easiest way to turn a simple drink into a proper meal, and what better way to do it than a chocolate almond smoothie bowl! I think smoothies can be a really healthy breakfast and a great option when you are on the go, but there is something so much more satiating about sitting down to eat a meal. I love the taste of smoothies, but I’ve never really enjoyed the process of drinking my breakfast; it’s very anticlimactic for me. I want to drink my coffee and eat my food.

On the mornings when I am in a rush after my workout, smoothies bowls are my go-to breakfast. You can pack a ton of nutrition into these little bowls but still whip them up in a hurry. I’ve previously shared my go-to recipe for my green smoothie bowl, but sometimes you just want something with a little chocolate. So why not do it at breakfast? The secret ingredient to any smoothie bowl is a frozen banana. You can certainly use a fresh banana, but using a frozen banana helps to provide a thicker consistency and keep the bowl nice and cold.

And finally, it’s important to remember that your breakfast smoothie or smoothie bowl should always be well-balanced. By ensuring it has a good source of protein, carbohydrates, and healthy fat it will help to balance your blood sugar, which keeps you fuller longer and reduces cravings. Learn how to master your morning smoothie and you’ll never miss a breakfast beat.

Sea Salt Plantain Chips

Published on September 6, 2016 by Stephanie Kay

Sea Salt Plantain Chips

Salty, crispy and crunchy, these oven-baked sea salt plantain chips are equally delicious and good for you.

Like most people, I enjoy chips. Back in the day, I used to love grabbing a bag of All Dressed Ruffle, a Diet Coke and settle into the couch to watch a good movie. Oh my, how times have changed! Because I am now older, and wiser, I know better and these types of food don’t come into my home or too close to my mouth for that matter. But that doesn’t mean that I’ve lost the desire for chips, I just do it very differently, like these sea salt plantain chips.

Like many Canadians, plantains were not a staple food in my household as I grew up. In fact, I probably didn’t know what a plantain was until I was well into my twenties. I’m not a picky eater, I love food, and will pretty much try anything once, so when I was offered my first plantain at a small Caribbean restaurant while I was at University in Montreal I was all in. Since then I’ve eaten my fair share of plantains, and tried cooking my own at home, but have really taken a liking to sea salt plantain chips! They are crisp, they are crunchy and the perfect balance of a salty and savoury snack idea.

You’ve probably seen plantain in the grocery store, and much like I used to, walked by them thinking “Who buys those things?”. (Well, now you know the answer.) Plantains are typically found in the produce section of the grocery store, and look much like overgrown bananas. They are in fact banana’s slightly larger, less sweet and starchier cousin. Unlike bananas they are not eaten raw, but treated as a vegetable and cooked before eating, much like you would cook a potato. In many cultures, they are baked or fried and served as a starch with meals, or sometimes even as a dessert.

Plantains can be found green, yellow or even black, and most grocery stores sell a mix of colours. When it comes to which colour to choose, it totally depends on how you plan on using it! The more green, the less ripe and the more yellow, the riper the plantain is. When it comes to plantain chips, the greener the plantain the better. They are easier to slice and provide a more crisp and crunchy texture! Sea salt plantain chips can easily be found in grocery stores, however, they are often loaded with excess refined oils, so making your own is typically the best option. You can really add any spices you like to create any flavour you like; be it simple sea salt or garlic and onion. I’ve created two versions of these sea salt plantain chips but feel free to experiment and create your favourite versions at home!

Asian Chicken Lettuce Wraps

Published on August 31, 2016 by Stephanie Kay

Made with ground chicken, these healthy Asian chicken lettuce are quick and easy to make, and full of flavor.

Asian chicken lettuce wraps are a popular restaurant choice, and although I’ve ordered them many times myself, it’s so easy to make a healthier version at home. Although restaurant versions might seem like an ideal option, they can actually still be a little troublesome. How? The sauce, it always comes down to the sauce. Whether it’s the restaurant’s sauce or the sauce found in the grocery store, those little guys are too often loaded with sodium and a ton of added sugar. Despite the fact it might seem virtually impossible to re-create those taste bud exploding sauces at home, I assure it is quite simple. In fact, it isn’t that hard at all.

When done well, lettuce wraps are a great choice because they are loaded with protein, fresh veggies, and a ton of flavor. I think they make a great appetizer for a party or main dish for a family dinner. Not only are they tasty, but ready in 30 minutes or less, making them the perfect weeknight meal.

When it comes to meat, you can honestly use any type you like. I opted for ground chicken because it’s what I had on hand, but ground beef or chicken strips would work just as well. But no matter what you use, ensure that you are using the best quality meat that you can get your hands on; local free-range or grass-fed are always the best options.

More Ground Chicken Recipes:

Chocolate Zucchini Bread

Published on August 25, 2016 by Stephanie Kay

Moist and chocolatey, this healthy chocolate zucchini bread recipe is a delicious snack or on-the-go breakfast!

Now, I am not a baker, but after a total of 4 attempts at this healthy chocolate zucchini bread recipe, I think I’ve finally nailed it! I really wanted to create a recipe that was gluten-free and free of refined sugars, to make it a healthier option for everyone, which is why it probably took me so many tries to nail.

If you have never heard of or used buckwheat, well today is your lucky day! Although often referred to as a grain, buckwheat is actually a fruit seed and a member of the rhubarb family. Because of this buckwheat is often referred to as a pseudo-grain, and is commonly found in its whole groat or flour format. Buckwheat is an extremely versatile ingredient, as it can be ground into flour, made into noodles or pancakes, added to salads or any granola recipe. Buckwheat is naturally gluten-free making it an ideal alternative to traditional flours, and also provides a nutty flavor to any recipe. In addition to the buckwheat flour, I’ve used oat flour (simply made by grinding old-fashioned rolled oats in a blender) as the base for this recipe. It is important to note that oats are in fact inherently gluten-free, however, they often become cross-contaminated in processing and packaging. Therefore it is important to look for certified gluten-free rolled oats whenever you are purchasing them. (This happens to be one of my favorite brands.)

And finally, I’ve sweetened this healthy chocolate zucchini bread with a simple banana and some honey. I think it is always best to use natural sweeteners as much as possible in order to limit our consumption of refined sugars, and this combination does just the trick. If you are out of honey, maple syrup would work just fine as well, and if you want to sweeten it slightly for kids (or yourself), some dark chocolate chips would go a long way.

More Zucchini Recipes:

Chimichurri Sauce

Published on August 24, 2016 by Stephanie Kay

Packed full of flavour, while being quick and easy to make, this chimichurri sauce recipe is the perfect condiment for grilled meat.

This simple chimichurri sauce, or magic green sauce if you will, doesn’t require much skill in the kitchen. As long as you can locate the ingredients and add them to a blender, that is pretty much all you need to be able to do. I made this sauce of a more traditional style, but if you had other fresh herbs on hand, like mint or basil, you could certainly add those too.

What is Chimichurri Sauce?

Chimichurri is an uncooked sauce that is made of parsley, garlic, olive oil, oregano and red wine vinegar. Chimichurri sauce is traditional to Argentinean and South American cuisine and is commonly served with grilled meat. Although there are more traditional recipes, there are many variations of this simple dish.

How to Make Chimichurri Sauce

The best thing about Chimichurri sauce is that it’s incredibly easy to make. Here’s how to make chimichurri in three simple steps:

Prepare Ingredients: Roughly chop the parsley and peel the garlic cloves.
Combine Ingredients: Add the parsley, garlic, olive oil, oregano and vinegar to a blender.
Blend Ingredients: Turn on the blender and purée until smooth.

That’s it! Once blended, chimichurri sauce can be served immediately, stored in an airtight container in the fridge for up to a week, or frozen for up to a month.

What to Serve with Chimichurri Sauce

Grilled Steak
Roasted Potatoes
Grilled Vegetables
Scrambled Eggs
Shredded Chicken
Steak Kabobs

The reason I love chimichurri sauce so much is that there are two major misconceptions when it comes to healthy eating; 1) eating clean means no flavour, and 2) creating flavour is really complicated.

Of course, slow-cooked, marinated and braised dishes are an amazing way to pack a lot of flavour into meals, but truth be told, we don’t always have time for that. And most of the time, we just need to get things on the table. I am not unlike anyone else; my life can get busy and hectic and making elaborate meals every night is absolutely not realistic. So a simple trick I like to do it keep pre-made sauces on hand so that when the time comes, I can whip a meal up really quickly. There are actually lots of store-bought sauces that you can buy that are very healthy (be it pestos, hot sauces, hummus, or dressings), however, I think making it at home is always the best option.

Homemade Vanilla Almond Milk

Published on August 19, 2016 by Stephanie Kay

Learn how to make homemade vanilla almond milk with this quick and easy recipe!

With the increase in dairy allergies and intolerances, the need for milk alternatives has become increasingly common. Fortunately, there are now so many alternatives available on the market from almond milk to hemp milk, oat milk, soy milk, rice milk, and coconut milk. With that being said, like most pre-made foods, most store-bought milk alternatives have many additives and preservatives that make them less than ideal-choices. So, here is a simple recipe for vanilla almond milk that you can make at home!

Making almond milk (or any nut milk) at home is so simple and tastes so much better than the store-bought versions. There are two great things about making your own almond milk; 1) you can sweeten or flavor it naturally any way you like, and 2) there is no waste as you can use the leftover almond pulp to make so delicious treats, be it cookies, crackers, smoothies or veggie burgers!

Although making homemade almond milk, is really simple and takes very little time to prepare, there is one very important step in the process that must not be skipped! Soaking your nuts is the first, essential, and integral step to making any nut milk. Nuts, as well as seeds, beans, and lentils, contain an “anti-nutrient” called phytic acid. Phytic acid is a natural substance found in certain foods which bind to nutrients in the food. From a dietary perspective, untreated phytic acid can combine with minerals in the intestinal tract and block their absorption. In order to deactivate the phytic acid present in these foods, it is important to soak them well (6-8 hours) before consuming them. Soaking raw nuts before eating them helps to release the enzyme-inhibiting phytic acid in the skin, making them much easier to digest and helping to increase the bioavailability of their nutrients.

When it comes to making nut milk, soaking the nuts before using them not only helps to eliminate the phytic acid but also helps to ensure that the nuts can be more easily be blended, allowing for creamier-tasting milk.

Easy Huevos Rancheros

Published on August 11, 2016 by Stephanie Kay

This easy huevos rancheros recipe is the perfect weekend feast!

Brunch is my absolute favourite meal of the day, and my favourite meal to dine out for. There is something about the morning and endless cups of coffee that always keeps me coming back for more. I am totally a sweet over a savoury person when it comes to breakfast, so eggs always seem to be on the menu for me, especially when they are Mexican, so easy huevos rancheros is one of my go-to brunch orders.

A classic Mexican breakfast, huevos rancheros are fried eggs served on corn tortillas, loaded with salsa. With the addition of spicy refried beans and lots of avocado, this is my take on the brunch staple. Typically refried beans are not something I would suggest, that’s because most store-bought versions are loaded with refined oils making them a messy choice. Fortunately, refried beans are so easy to make at home! With a few spices, you can transform a humble bean into a tasty Mexican-inspired masterpiece.

More Healthy Brunch Recipes:

Chocolate Mug Cake

Published on August 2, 2016 by Stephanie Kay

A healthy chocolate mug cake, made two different ways.

Sometimes you just need a little treat, and although I’m not necessarily one to support using the microwave all the time, this 90-second chocolate mug cake is a far better choice than a McCain Deep & Delicious or that bag of two-bite brownies.

I’ve created two versions of this recipe, a more traditional method, and a gluten-free method, using all-natural ingredients because you are always better off making your treats at home rather than buying them in a store. So when your next sweet craving hits, whip up this single-serve chocolate mug cake to help satisfy that craving in a far healthier way.