Stephanie Kay Nutrition

Real Food for Real Life

Sweet and Sticky Chicken Wings

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You’ll be pleased to know that chicken wings are not forbidden food, in fact, they are quite healthy! Packed full of protein and healthy fats, these sweet and salty baked sticky chicken wings are a delicious party appetizer or dinner idea for any night of the week.

Sticky Chicken Wings

 

When it comes to real food, no foods are forbidden, it simply depends on how they are prepared and what they are served with. For instance, chicken wings on their own are completely acceptable, but if you bread them and deep fry them in vegetable oil they are a less-than-ideal choice. Do you know what I mean?

In fact, the same goes for any type of food. Real foods, in their whole format, are completely acceptable and truthfully any of them can be consumed in appropriate amounts. That’s why tomatoes are completely healthy while ketchup is not, and potatoes are a great source of fuel while potato chips are a less-than-ideal choice.

 

Sticky Chicken Wings Recipe

 

The reason that this sweet and sticky chicken wings recipe works so well is not only because they are baked, but because the sauce itself is very clean. You can certainly buy pre-made store-bought sauce but they will likely all have added preservatives that we just don’t need. So try this quick and easy sauce on your next batch of chicken wings, I promise the recipe won’t disappoint.

 

Hasselback Potatoes

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The Hasselback potato is perhaps the fanciest-looking potato of the bunch, and fortunately, it is probably one of the simplest to prepare! With its tender and fluffy interior, and its crisp and crunchy exterior, this easy Hasselback potato recipe is where potato dreams come true.

Healthy Hasselback Potatoes

 

Although very popular in the US, it turns out Hasselback potatoes are in fact from Swedish cooking. According to the world wide web, Hasselback potatoes were invented by a Swedish trainee chef at Hasselbacken restaurant in Stockholm – who knew? Regardless of where they were invented, they are a welcomed change to the standard baked potato with their crispy edges and fluffy interior, they are the perfect combination of fried and mashed potatoes.

 

Healthy Hasselback Potatoes

 

Hasselback potatoes, sometimes called accordion potatoes, are all about knife work. The thinner you can make the slices, the more the potatoes will crisp up into crunchy little wedges with lots of room for butter and toppings to melt through. This dish can easily be served as a main course or with heaps of toppings, but it also makes a great (and fancy-looking) side dish for any dinner.

More Healthy Potato Recipes:

 

Easy Black Bean Dip

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For those times you just need to whip together a quick snack or appetizer, this easy black bean dip does just the trick.

Black Bean Dip

 

This easy black bean dip is a great alternative to hummus or guacamole and it is cheap-as-chips to make! I like to make this type of dip if we are going to a sporting event party because I know that most people will be bringing guacamole and salsa, and hummus is just a little too healthy for that type of crowd! The nice thing about this particular recipe is that it is very easy to prepare, and you can make a big batch with lots of leftovers. In addition to a party appetizer, this easy black bean dip is a great make-ahead dip for a week’s worth of weekday lunches or healthy snacks.

The secret to this dip is slowly cooking down the onion, garlic, and jalapeno; they could certainly be added raw if you are in a pinch, but it just won’t provide the depth of flavor. I like to serve this black bean dip with fresh veggies, but it also goes great with tortilla chips (what doesn’t?!), crackers, or spread onto sandwiches, wraps, or tacos.

More Healthy Dip Recipes:

 

Mushroom, Potato & Leek Soup

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A creamy mushroom potato and leek soup made without any cream.

Mushroom, Potato & Leek Soup

Potato Mushroom Soup with Leeks

Cream-based soups are a classic cooking method, but there are truly so many more options and ways to create that velvety texture in soups. What most people may, or may not, realize is that potatoes are an incredibly simple and healthy ingredient to use to help create the rich consistency of a cream-based soup with a much lighter option. Don’t get me wrong, I am all for healthy cooking fats, but dairy doesn’t work for everyone’s dietary needs, so it’s nice to have some different options and alternatives to turn to, and this mushroom, potato and leek soup is exactly that.

Whether they are mashed, roasted or baked, potatoes are a total comfort food and that’s exactly what they do for this do in this dish. Although potatoes have a bad rap for being a “bad carb”, I can assure you that is not the case at all. Potatoes are a rich source of complex carbohydrates, and energy, they are high in fibre and a great source of minerals. (If you are still not convinced, have read of my blog post All About Carbohydrates where I break down the good, bad and ugly sides of carbohydrates.)

In addition to the potatoes, mushrooms are the true superfood in this dish. The medicinal use of mushrooms has a very long tradition in  Asian countries that goes back thousands of years, so it’s a wonder we North Americans are just seeing their benefits now. These little pieces of fungi are incredibly immune boosting, help to protect heart health and are also a good source of vitamin D. There are hundreds of mushroom varieties, but the more common grocery store-available ones include button, cremini, shitake, chanterelles, oyster, porcini, and portobello.

 

Potato Mushroom Soup

 

This potato mushroom soup recipe is a combination of two of my personal favourite types of soup; potato leek soup and cream of mushroom soup. This particular recipe calls for a combination of mushrooms, so feel free to experiment with whatever ones you can find. In general, the smaller mushrooms create better flavour in the soup, so look for porcini, chanterelles and cremini for maximum flavour.

More Healthy Potato Soup Recipes:

 

How to Make Cauliflower Rice

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Cauliflower rice is a fun twist on traditional rice and a great option for those looking to add more veggies to their diet or seeking low-carb options. It is really quick and easy to prepare, so here is a simple step-by-step guide on how to make cauliflower rice.

How to Make Cauliflower Rice

 

Cauliflower rice is one of those simple kitchen hacks that is actually very useful. I’ll give it some credit, it is actually right up there with sweet potato toast and chocolate chia seed pudding, and it is one of those kitchen ideas that I can get behind. So this simple, easy and healthy cauliflower rice is a great and tasty addition to any weeknight or weekend dinner.

 

How to Make Cauliflower Rice

How to Make Cauliflower Rice with a Food Processor

Cauliflower is a vegetable that most people hate. It reminds us of childhood years of steamed cauliflower with cheap cheese sauce, and the sound of our parent’s voices telling us to eat our vegetables before we can leave the dinner table. (No wonder most people aren’t a fan!) However, there is a long list of reasons to get behind in adding more cauliflower to your dinner plate. Cauliflower is part of the cruciferous family of vegetables and has as many nutritional benefits as its close relative to broccoli or kale. It is known for being a rich source of fiber, supporting detoxification, and reducing inflammation and it can also aid in weight loss. When it comes to cooking methods, the options are endless, however, the more traditional methods of boiling or steaming make cauliflower waterlogged, mushy and lose much of its flavor. Therefore, roasting cauliflower or making rice is a simple and filling alternative that can help to reduce carbohydrate intake for those with special nutrition goals.

This is a basic guide on how to make cauliflower rice, but once you have mastered this method, you can easily add worlds of flavor with different herbs and spices and whip up anything from fried rice to couscous.

How to Make Cauliflower Fried Rice:

 

Did you make this recipe? Rate it below!

Meal Planning 101

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When it comes to healthy eating, failing to plan is planning to fail. Knowing what to eat is one thing, but the execution is the most important part of the battle. Luckily, a little forward planning can go a very long way in ensuring that you are set up for a week of successful meals, and meal planning 101 is an important key to your success.

meal planning 101

Meal planning, or meal prep, means different things to different people, but when you break it all down, it is whatever way you choose to organize your meals for a week ahead. It might mean creating a grocery list, batch-cooking one dish, or making a week’s or month’s worth of meals prepped, labelled and ready to go. However you chose to execute is totally up to you, as there is no one size fits all solution, the important thing is that you are doing the work. It might take a little trial and error to figure out the system that works best for you, but once you do you will find a routine that suits you and your meal-planning style.

Why meal plan?

The benefits of meal planning are plenty, but here are my top 3 reasons why I think it is important for everyone to practice some form of meal planning.

  1. Time Saver: Although it might seem like an investment of time in the short-run, in the long-run meal prepping will save you hours in the kitchen. If you are able to invest a couple of hours on the weekend, it will make weekday mornings and evenings a breeze with less time spent thinking about what to buy or cook, and less time spent stressing over what to pack for tomorrow’s lunch.
  2. Money Saver: Meal prepping can also help you pinch your pennies as it enables you to buy in bulk, and being organized ensures you only buy what you need so you limit your food waste. Grocery shopping without a plan forces you to grab random items you may, or may not, need. When they go unused they end up in the trash and inevitably so does the money you spent on them.
  3. Health Saver: The more your meals are planned and prepared in advance, the less likely you will be to grab the nearest calorie bomb convenience food. Prepping your meals helps to ensure that breakfasts, lunches and dinners are healthy no-brainers that can be headed up faster than you can call for delivery.

How to Meal Plan

Coming up with an effective strategy is key to your success. As I mentioned, it might take a little trial and error for you to find your wheelhouse but here are some great tips that everyone can implement.

  • Make Time: It is important that you carve out time in your week to dedicate time spent in the kitchen. How much time you can dedicate to meal planning is completely up to you; you can dedicate a whole day to preparing every single meal for the week, or merely a couple of hours to batch-cook an extra dish or two. How much meal prep you need to do might vary from week to week, but remember even a little bit goes a long way.
  • Make a List: Organize yourself based on how many recipes you need to make for the week and stick to the plan. Make a list of the specific ingredients you need to buy for those specific recipes and don’t add anything else to your cart. The more organized you are when you go into the grocery store, the less likely you will be to buy extra fruits and veggies that will just go to waste.
  • Learn to Multitask: Remember that you can cook lots of different things at the same time, and the more efficient you can be the less time meal prep will take you. You can use your oven and your stovetop at the same time, and even cook multiple items at once. You can easily roast potatoes, while you bake chicken, steam vegetables, hard-boil eggs and pack containers of nuts. If you are able to multitask you can easily cut your prep time in half if not more.
  • Prep for Later: Just because you are meal prepping, it doesn’t mean you need to cook every single meal in that one moment. Pre-chopping veggies for a weeknight stir-fry or pre-marinating meats to freeze for a later date are great ways to get ahead without cooking everything at once. Pre-bagging smoothie ingredients and freezing them for later can also help speed things up the mornings you are short on time.
  • Double It: Whenever you make a recipe, double the batch. Make 8 chicken breasts instead of 4, make two batches of stew instead of one, and hard boil 12 eggs instead of 6. The more work you can do upfront, the less work you will need to do in the long run. If you make a double batch of your favourite soup one week, freeze the other half and save it for the following week, this will cut down on prep time later on.
  • Store It: Ensuring you have the right types and sizes of storage containers is imperative to making good use of your meal prepping. Invest in some good quality glass containers of all different shapes and sizes; you can easily buy these at any local dollar store to help cut down on costs. Glass containers are the best to store food as they are non-toxic, can easily be stored in the fridge or freezer, or heated up at the office for lunch.

What to meal prep?

When it comes to meal prep, the ideas are endless. Essentially any recipe that stores or freezes well is a good option.

  • Breakfasts, Mains & Snacks: If you are not one to individually pack every meal for the week, try simply making 1 breakfast item, 1 snack item and 1 main course item for your week. Making one item for different meals of the day helps to cut down on prep time for all times of the day. For example, baking a batch of Spinach Breakfast Casserole, along with a Slow Cooker Moroccan Chicken and cutting carrots sticks for hummus helps you cover your bases for breakfast, lunch and snacks for the week.
  • Starches, Proteins & Veggies: If lunches and dinners are more of a concern for you, try cooking up some of the components so when the time comes putting meals together is simple. Cook some rice, grill some chicken and roast some veggies and store them all in separate containers in the fridge. When the time comes you can use all, or some, of the ingredients to put a meal together for lunch or dinner. Alternatively, cooked chicken can easily be added to top a salad, while roasted veggies can be added to your morning omelette.
  • Simple Snacks: Having simple snacks on hand is incredibly helpful for days when you are on the go or don’t have time to eat a full sit-down meal. There are certainly some recipes you can make at home, but for the most part, the simpler you keep your snacks the better they will be for you. Plus, it means less time spent in the kitchen! Opt for handheld fruits like apples or pears that require no chopping or peeling, or simple handfuls of nuts and seeds for a little boost of protein and healthy fats. Snack time is also a great way to add more veggies to the diet, so pre-chopping carrots, cucumbers or peppers can be very helpful, and don’t be shy to buy them pre-chopped at the grocery store. Meal prep is all about efficiency so the more you can save yourself time, the easier and more pleasant it will be.

Meal Planning Recipe Ideas

There are endless recipe ideas for meal prep meals, but here are my go-to recipes for meal prepping for breakfast, lunches, dinners, and snacks. Hope you find them as handy as I do!

Breakfast:

Lunch:

Dinner:

Snacks:

Slow Cooker Shredded Beef

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Slow-cooker shredded beef is so simple to make it really doesn’t even need a recipe. You could essentially just toss beef into a slow cooker with a little bit of water, and bada bing, bada boom, you’ve got yourself some slow cooker shredded beef. However, as with everything, I like to a little bit of spice to my dishes to add just enough intrigue to keep you coming back for more.

Slow Cooker Shredded Beef

Shredded beef is not something I had growing up, in fact, it’s not something I even cooked in the past, but rather something that I have gotten into lately. A few years ago, after learning a lot about food production and nutrition, I decided I wanted to make a change and focus more on the sustainability of the meat that I buy. After visiting my local butcher and local farmer’s market, I decided the most logical thing for me to do was to buy a beef share. Much like you can opt into a vegetable CSA, you can also opt into a beef CSA and I was so lucky to find an amazing farm in my area, Arc Acres. The beef CSA is simple, you choose the quantity and size you want, and when the time comes, you pick up your share for the winter. The share includes a variety of assorted cuts to add to the freezer so you can make meals all year long, but because you don’t get to pick and choose your cuts, it forces you to be a little creative with some of the cooking methods you might be used to. I’ve had an absolute blast trying different cuts, and new recipes, and whipping up batches of bone broth, which is how I created this fun recipe for slow-cooker shredded beef.

Slow Cooker Shredded Beef Recipe

Slow Cooker Shredded Beef Recipe

I think most people see roast cuts and immediately think roast dinner, but there is so much more you can do with them. The odd cuts and the fattier cuts are best cooked low and slow to maximize flavour and texture, so this recipe is just that. I’ve gone for a bit of a Mexican theme with my choice of spices (because I think it makes great tacos), but once shredded this meat can really be used for anything from breakfast to stews and makes a great meal prep idea for a week of lunches.

Slow Cooker Shredded Beef for Tacos

Although this slow cooker shredded beef recipe calls for a chuck roast, any beef roast will work well.  The mixture of spices adds some extra flavor, but you could also cook the meat with simple salt and pepper and then season it with a sauce or marinade once it is done.

More Healthy Slow Cooker Recipes:

 

Balsamic Roasted Carrots

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This balsamic roasted carrots recipe is quick, easy, and simple, but tasty enough to make everyone at the table eat more veggies.

balsamic roasted carrots

Roasted carrot recipes often call for an added drizzle of honey, which you can certainly do, but I think that they are sweet enough on their own. I think whole carrots, drizzled with balsamic vinegar, topped with fresh thyme, and roasted in the oven until tender, sweet and salty is the perfect way to get more of your 5 a day.

Spanish Chicken Tray Bake

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Filled with potatoes, bell peppers, tomatoes, red onion, and paprika roasted chicken thighs, this Spanish-inspired chicken tray bake is a hearty and well-balanced meal. Made on one pan with minimal cleanup, this recipe is perfect for busy weeknights.

Spanish Chicken Tray Bake

 

Sheet pan meals, traybake dinners, one-pan meals, or whatever-you-want-to-call-them are just the absolute best. I don’t know what got me hooked on them, probably something I saw on the intra-web or somewhere on social media, but regardless of the reason, I am so glad that I did. I’ve made other sheet pan or traybake dinners before because they are just so simple and quick to prepare, but the best part is that they are mess-free! And that’s the kind of cooking I can get behind, especially this Spanish chicken traybake.

Chicken thighs are a very underrated cut of chicken. Compared to chicken breasts, they are cheaper, more flavourful, and just as nutritious if not more. Plus, if you use bone-in thighs you get all sorts of leftover bones you can use to make a simple chicken stock that can pack flavour into so many other dishes. Regardless of what type of chicken you use, this dish is bound to be a winner with its perfect combination of carbohydrates, protein, and healthy fats, creating a well-balanced meal for everyone to enjoy.

More Sheet Pan Chicken Recipes:

 

 

 

Chopped Chicken Salad

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A diner classic, this chopped chicken salad recipe is perfect for a quick and easy lunch!

Chopped Chicken Salad

Chopped Chicken Salad Recipe

 

There is no denying that salads can get boring after a while, but thankfully there are lots of different ways to mix things up. Chopped salads are actually just like regular salads, but their presentation, colours and dressing combinations are a simple way to add some variety to your lunch, much like this basic chopped chicken salad.

When it comes to chopped salads, the varieties are endless, but this particular version is nice and simple so you can whip it up without many ingredients. When I worked in an office setting, I probably ate a salad similar to this one almost every day for work. Boring? Perhaps, but it was a really easy way for me to get my lunch packed quickly and keep myself on track.

 

Chopped Chicken Salad

 

I think the beauty of this particular salad is that it can be made in the moment in about 20 minutes or less, or prepared in advance and assembled when needed. All of the vegetables and ingredients can be pre-chopped and stored in containers in the fridge until they are needed, making it especially easy to prepare weekday lunches in the morning. Plus, the dressing itself is quick to whisk together and can be stored in the fridge (or the office fridge) until you dress the salad.  I’ve added a creamy yogurt-based dressing to this salad, but you could also use my herbed lemon dressing as a lighter alternative.

More Chicken Salad Recipes:

Spicy Potato and Egg Hash

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This spicy potato and egg hash makes a delicious weekend brunch or the hearty weekday breakfast-for-dinner meal.

Spicy Potato & Egg Hash

Potato Egg Hash Recipe

Breakfast is hands down my favorite meal of the day, and eggs are my favorite ways to do breakfast. If you follow me on Instagram, you’ll see that I eat eggs almost every day of the week. Be it fried, poached, scrambled, or boiled, they are always on my plate in some way, shape, or form. Not only are eggs incredibly nutrient-dense, but they are a filling way to start the day, and this spicy potato and egg hash is the perfect way to combine all of my morning favorites.

Eggs have been demonized in recent decades, however, in reality, they have been a highly valued food since the beginning of time. Pastured eggs are a rich source of macro and micronutrients, and one of the most nutrient-dense foods available, making them a valuable addition to any diet. Not only are eggs a highly valued source of protein, but one egg contains 13 essential nutrients, which are mostly found in the yolk, so it is imperative that we eat the whole egg. Not only are the yolks the source of vital fat-soluble nutrients, but eggs are also a rich source of antioxidants.

 

Potato Egg Hash

More Egg Breakfast Recipes:

 

Homemade Sports Drink

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From lemon-lime to orange, here is a quick and easy recipe for a homemade sports drink.

Homemade Sports Drink

 

Drinking filtered water is great for our health, and sometimes all we need during our gym workout, but there are certainly times when a homemade sports drink can help to replenish more than just the fluid we lose when we exercise. Plain water does not contain all of the essential electrolytes lost during periods of intense exercise or intense sweating, but that does not mean that neon-coloured, athlete-endorsed, branded sports drinks are the way to go. Fortunately, there are many options for DYI versions of a homemade sports drink and even more reasons to do so.

How to Make a Homemade Sports Drink

Look at any pre-made sports drink and you will find a list of ingredients that include sugar, high fructose corn syrup, artificial flavours, artificial colours and vegetable oils, and anything fluorescent coloured doesn’t seem all that ‘natural’ to me. The good news is that the basic ingredients for any sports drink are quite simple, so making them at home is easy, while being just as beneficial (if not more) than the pre-made versions. The variations of flavour are endless, but the basic formula for a homemade sports drink is the same. The key ingredients include:

  • Water: Filtered water should be used as the base for any homemade sports drink, or alternatively you could also use coconut water as it is a natural source of electrolytes and natural sugars.
  • Salt: Unrefined sea salt, such as Celtic Sea salt or Redmond Real Salt, is a source of trace minerals and electrolytes at it contains minerals such as sodium, magnesium, calcium, and potassium. The addition of unrefined sea salt helps the body to absorb water more efficiently ensuring that is reached the cells and keeps your hydrated.
  • Fruit: Using freshly pressed citrus fruit such as orange, lemons or limes is the simplest way to add flavour, simple sugars and additional electrolytes such as potassium to any homemade sports drink.
  • Raw Honey: Honey offers a quick source of energy, in the form of glucose, to any sports drink as it is easily digested and therefore quickly absorbed by the body. Adding honey is optional, however, when used it is important to use raw honey as it is unrefined and can offer additional trace minerals.

Here are two basic recipes you can whip up at home in a pinch.

 

Homemade Chicken Stock

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This simple homemade chicken stock is a classic recipe and the perfect base for a wide variety of soups and stews, and a simple kitchen skill that anyone can master.

Simple Chicken Stock

 

When I first began making my own soups I always opted for the convenience of store-bought broth or stock cubes. I’m all about keeping things simple and opening a container always seemed so much easier than making it myself. I mean, you have to put things in a pot, add water and then boil it – it was just too much work! (Voice of heavy sarcasm.) But the more I read and researched about stock and broth, the more I realized I was doing myself a disservice by not making my own.

You see, as with most pre-packaged goods, the ‘natural’ store-bought versions are not really natural at all. Most of them either contain added preservatives, added sugars and salts, and who knows what else! Plus, as any good cook knows, a good stock is the key to any recipe and the flavour in the boxed variety is just not there.

What most people don’t realize, or have forgotten, is that bone broths have been used as nutritional and healing remedies for years, and the store-bought versions just don’t make the cut. When properly prepared, bone broths are extremely nutritious, containing the minerals present in the bones, cartilage, marrow, and vegetables as electrolytes. Homemade stocks are rich in minerals that the body can easily absorb, including calcium, magnesium, phosphorus, sulfur, silicon, and many trace minerals. So, the old adage of chicken soup when you are sick is actually all it is cracked up to be, but only when you make the real deal.

What is the difference between chicken stock and chicken broth?

One small area of confusion is the difference between broth and stock. According to the Weston A. Price Foundation, it can be explained like this.

The words ‘broth’ and ‘stock’ are used interchangeably in many cookbooks, and for good reason, because the differences are hair-splittingly small. In general usage, ‘broth’ is a home-cooked version, while ‘stock’ is the province of professional kitchens. Broth is made from spits and spots of leftovers, and its nature changes according to what’s on hand. Stocks follow a prescribed formula. There is yet another distinction. The meaty element of stock is dominantly bone, while broth is typically made with meat. The difference changes the finished product in two significant ways. The large proportion of bones gives stock a more gelatinous texture and greater clarity. Broths tend to be thinner and cloudier.

Simple Chicken Stock

How to Make Chicken Stock

The good news is that both are incredibly easy, and dirt cheap to prepare! If you cook a whole chicken or turkey, you can use the whole carcass to make stock, or simply collect bones and veggies scraps as you go and freeze them in a container until you are ready to cook.

 

 

Kale Apple Slaw

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Kale Apple Slaw

I’m so excited to be sharing this guest post by my amazing sister Jodi and her Happy Hearted Kitchen. Jodi’s blog is filled with amazing fresh, local, and seasonal recipes, and she makes the absolute best salad dressings, so this kale apple is not to be missed.

holiday kale slaw

Hi guys,

Jodi here from Happy Hearted Kitchen, I’m so happy to be sharing this recipe with you here today! I am always one to offer to bring a salad or some vegetables to the party, and this is one of my favorite salad recipes for bringing to a holiday potluck or gathering. I try to keep the produce simple and as local as possible, so here I’ve chosen sturdy Tuscan kale and crunchy gala apples. Tuscan kale holds up nicely to any dressing, and doesn’t wilt after time – this salad actually tastes best once it has been marinating in the fridge for a little while. I love dried fruit in a salad, but I often find it can be a bit heavy on the sweet side, so these soaked golden raisins are just the perfect thing, sweet, juicy, and a good burst of acidity from the apple cider vinegar. From there we add toasted hazelnuts (an apple’s best friend) and a simple dressing spiked with just a pinch of holiday spices.  I love the simplicity of this salad, the colors, and the textures.

Wishing you all a very merry holiday season.

Stay green, get festive. x

holiday kale slaw

More Kale Salad Recipes:

Sautéed Garlic Kale

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Ready in minutes, sautéed garlic kale is the perfect quick and easy side dish!

Sautéed Garlic Kale

 

Sautéed garlic kale is my go-to lazy side dish. Making a salad is a great way to add more greens to the diet, but as the weather cools down it’s certainly nice to have a warm side dish to tuck into. So whenever I can’t be bothered, to peel, chop, dice, or toss, I just grab some kale, toss it in a pan and I’m good to go.

I use this side dish for breakfast, lunch, and dinner because it pairs well with everything. Eggs, check. Chicken, check. Beef, check. Not only is it simple to prepare, but gently cooking the kale actually helps to break it down more, making it more easily digested, which means more nutrient absorption. Although people often worry that cooked greens are not as nutritious as raw greens, it truly depends on the variety and cooking method, but kale’s hearty texture helps it withstand a little heat and bring out its nutritional value. And don’t worry, sautéeing is just a fancy french word for cooking something in a pan with butter, so I’m sure you can handle it.

 

Sautéed Garlic Kale Recipe

Sautéed Kale with Garlic

This sautéed garlic kale is just one of the many ways to cook with kale, but it happens to be the quickest and simplest and easy way to add more leafy greens to your diet!

 

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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