Stephanie Kay Nutrition

Real Food for Real Life

Crispy Oven Fries

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Crispy Oven Fries

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

Crispy Oven Fries

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:

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Season the Potatoes: Before adding the fries to the oven, season them with oil, salt, and any additional herbs and spices of your choice.
  6. 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!

Baked Crispy Oven Fries

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

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Chocolate Almond Smoothie Bowl

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

Chocolate Almond Smoothie Bowl

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

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Sea Salt Plantain Chips

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

sea salt plantain chips

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.

sea salt plantain chips

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

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

Asian Chicken Lettuce Wraps

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.

Asian Chicken Lettuce Wraps

More Ground Chicken Recipes:

 

Chocolate Zucchini Bread

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

Chocolate Zucchini Bread

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.)

Chocolate Zucchini Bread Recipe

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

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

Chimichurri Sauce Recipe

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:

  1. Prepare Ingredients: Roughly chop the parsley and peel the garlic cloves.
  2. Combine Ingredients: Add the parsley, garlic, olive oil, oregano and vinegar to a blender.
  3. 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

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

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

homemade vanilla almond milk

 

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.

 

vanilla almond milk recipe

 

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

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This easy huevos rancheros recipe is the perfect weekend feast!

easy huevos rancheros

 

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.

 

Easy Huevos Rancheros

 

More Healthy Brunch Recipes:

 

Chocolate Mug Cake

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A healthy chocolate mug cake, made two different ways.

Chocolate Mug Cake

 

 

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.

More Healthy Chocolate Recipes:

 

Crispy Smashed Potatoes

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Crispy Smashed Potatoes

Fluffy on the inside and crispy on the outside, these smashed potatoes are a delicious side dish!

Crispy Smashed Potatoes

When it comes to starches, white potatoes are definitely not as bad as you might think. So, if you are going to eat them, which you should, why not forgo the plain old boiled and baked versions and try these crispy smashed potatoes instead?

These spuds are one of my favorite potato side dishes. If you follow me on Instagram, you’ll have seen that I often pair these little numbers with a couple of eggs for a great breakfast. In fact, the best thing about this recipe is that you can make a big batch of them ahead of time, which is often what I do when I eat them in the morning. They store incredibly well in the fridge and freezer, so adding them to breakfast, lunch, or dinner can be done very easily. One big bag of baby potatoes, also known as new potatoes, will feed a crowd or make plenty of leftovers for a whole week of meals. Plus, you can easily mix up the flavor by adding any variety of herbs or spices you have. A little garlic powder on them goes a long way, or you could also spice them up with curry powder, paprika, or cumin for a funky side dish.

More Healthy Potato Side Dishes:

Peaches & Cream Smoothie

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Peaches are my favorite summer fruit. Fresh, plump, juicy, and sweet, they are the perfect summer ingredient for a sweet or savory recipe. I love to buy them when they are ripe and in season, slice them up and freeze them for later use. This peaches and cream smoothie is a fun new way to celebrate these fuzzy fruits, and it works equally well with fresh or frozen peaches.

Peaches & Cream Smoothie

 

For this recipe, I used fresh peaches because they were in season, but if you have frozen peaches you can certainly use those too. I would not suggest using canned peaches, I never do, because they are packaged in syrups with extra sugars that are less than ideal, but it also takes away from the natural sweetness that peaches provide. Fresh peaches get sweeter and juicier as they ripen, and squeezing them will let you know how ripe they are; if it starts to give it is ripe, while if it is still hard to the touch it will need a few more days to ripen. When I have a lot of fresh peaches, and I’m not sure what to do with them, I like to slice them into wedges and store them in a plastic bag in the fresher, for months to come. Alternatively, if you are buying frozen peaches at the store, be sure to read the label to ensure that they only contain peaches and no added sugars.

 

Italian Chicken Brochettes

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These Italian Chicken Brochettes are a summertime BBQ staple and make a simple weeknight dinner or the perfect weekend BBQ with friends. Not only are they easy to prepare, but a great way to sneak more veggies into your diet!

Italian Chicken Brochettes

Brochettes are fun and convenient to make because you can load them up with any vegetables you have in the fridge giving you lots of options. Essentially, any vegetable you can grill you can add to a brochette, including anything from baby tomatoes to zucchini, onion, peppers, mushrooms, eggplant and even asparagus all work very well on the grill. In order to add a little more flavor to the chicken brochettes, I added some Italian seasoning mix to help give them an herb flavor. Although you can buy lots of seasoning blends in stores, I always find it easier, cheaper and better-tasting to make them myself. You can even double or triple the blend in this recipe and keep the seasoning mix for weeks to come.

I used chicken on these Italian chicken brochettes, but steak or shrimp would work nicely too. Plus, not only are they a good BBQ staple, but they are a great make-ahead meal prep idea for a week’s worth of lunches and dinners.

 

 

32 Easy Healthy Snack Ideas

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Life can get a little hectic and schedules can get a little busy, but that is certainly not a reason to miss a mealtime. Skipping meals can throw the body out of balance affecting blood sugar balance, which can lead to an increase in food cravings later on in the day. It’s at that moment, when your blood sugar is low, that you enter the temporary rage of wanting to eat whatever you can get your hands on. Hello, hangry! Remembering to pack snacks, and keeping them simple, can help keep you out of that danger zone, so here are some 32 simple healthy snack ideas to help keep you on track.

Easy Healthy Snack Ideas

1. Trail Mix

Mixed nuts or trail mix is probably the most common healthy snack. Not only is it easy to buy in stores, but even easier to put together yourself. When opting for trail mix, do your best to ensure there are more nuts and seeds than dried fruit in order to keep the sugar content low. Check out my Mix N’ Match Trail Mix to create your own version.

2. Carrots & Hummus

Hummus is a portable high-protein healthy snack that works well with any vegetable. A few dollops of hummus helps to provide a well-balanced snack of protein, carbohydrates, and healthy fats and are the ideal vehicle to help get more veggies into your diet.

3. Piece of Fruit

Handheld and highly transportable,  fruit makes the perfect grab-and-go snack. Toss an apple, pear, or banana into your bag on your way out the door and you will ensure you have a simple snack that doesn’t require any refrigeration.

4. Tamari Almonds

Almonds are one of the nuts with the highest protein content, however, plain almonds can get rather boring after a while. Tamari almonds are roasted with tamari (a gluten-free soy sauce), adding a world of flavor. A small handful of 8-12 almonds will help keep you fuelled and full until your next meal.

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5. Smoothie

Smoothies not only make a great breakfast but an ideal snack. A well-balanced smoothie is filling and can easily be transported wherever you need to go.

6. Avocado Toast

Avocado toast is the new “it” snack, and with good reason, it’s delicious! A quarter of an avocado spread onto a slice of sprouted grain or sourdough toast is the way to go. Add a sprinkle of sea salt for extra flavor, or hemp seeds for extra protein.

7. Hard-Boiled Eggs

So simple to prepare, and can be stored in the fridge for a week of snacks. Hard-boiled eggs are rich in protein and lots of healthy fats making them an ideal snack to keep you fuller longer. Toss them into your gym back for a hit of protein post-workout.

These little pods of peas can be found in the frozen section of any grocery store. Edamame pods are high in protein and very easy to prepare and fun to eat! Lightly steamed or sautéed them with a sprinkle of sea salt and away you go.

9. Mary’s Crackers®  & Salsa

Store-bought crackers can be a real danger zone of refined oils, salts, and sugars, however, Mary’s Crackers are an incredibly clean and delicious option. Dunk them in homemade or fresh-made salsa, just be sure to read the salsa ingredients to ensure there is no added sugar.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image=”3309″ img_size=”835×557″][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

10. Dates with Tahini

The perfect mixture of sweet and salty! Medjool tastes are sweet and creamy making them an ideal alternative to a sweet treat. Dunk them into a little tahini for a salty fix and a little taste of the Middle East.

11. Ants on a Log

A childhood staple, crunchy celery with creamy peanut butter topped with sweet raisins! Peanut butter is the traditional option, but you can also mix things up and use almond butter, cashew butter, or tahini as an alternative.

12. Pistachios

Second to almonds, pistachios are the nuts with the highest protein content. Not only are they delicious, but incredibly fun to eat! Shell on or shell off, they are a welcome snack to mix up the traditional nuts.

13. Can of Tuna

Although it may seem a little 1999, a little can of “chicken of the sea” goes a long way. A simple healthy snack of half a can of tuna is rich in protein and omega-3 fatty acids. For added flavor, mix it with a bit of avocado, sea salt, and black pepper.

14. Cucumber & Guacamole

Everyone loves a good nacho, but too many deep-fried chips can pack on the pounds. Try this Super Bowl staple with some crunchy cucumber instead to keep the calories down, while keeping the guacamole up.

15. Energy Balls

A blend of trail mix rolled into a delicious bite-size treat? What’s not to love! Energy balls store in the fridge or freezer for a week and make an ideal pre-workout snack with their balance of carbohydrates and protein. Try my Trail Mix Bites or my No-Bake Carrot Cake Energy Bites, I promise you won’t be disappointed.

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16. Chia Seed Pudding

Ch-ch-ch-chia! Chia seeds are rich in omega-3 fatty acids, antioxidants, and fiber, and since they provide a gel-like texture when soaked, make a great pudding. Might sound a little odd, but I promise you it’s delicious. Check out my Perfect Chia Seed Pudding recipe.

17. Apple with Cinnamon

An apple on its own certainly makes a healthy snack, but a little sprinkle of cinnamon goes a long way. Cinnamon is not only a warming spices that help to support inflammation but provides an added natural sweetness to the apples, reminiscent of apple pie.

18. Pumpkin Seeds

These little numbers are so much more than a decorative topping for a Thanksgiving pumpkin pie. Pumpkin seeds are the richest source of zinc: a powerful antioxidant that supports the immune system. Eat them raw or toast them up with a sprinkle of sea salt for added flavor and crunch.

19. Toast, Almond Butter & Banana

There is something so simple but so delicious about this combination. Crunchy toast, salty almond butter, and sweet banana are incredibly satisfying snacks. Grab a slice mid-afternoon to keep you going for the rest of the day.

20. Deli Roll-Ups

Deli meats have got a bit of a bad wrap, but in small quantities are absolutely acceptable. Be sure to choose nitrate-free deli meats whenever you can, and forgo the bologna and opt for turkey, chicken, roast beef, or ham. Add a squeeze of your favorite mustard for extra flavor.

21. Apple Chips

The best of both worlds; where delicious fruit meets crunchy chips. You can make your own apple chips at home by dehydrating thin apple slices, however, there are a lot of healthy store-bought brands available. These Bare Apple Chips are my absolute favorite.

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22. Roasted Chickpeas

Chickpeas not only make great hummus but an unreal crispy and crunchy snack. Grab some roasted chickpeas instead of your standard salted peanuts for a snack that is higher in protein and lower in sodium. These Spicy Roasted Chickpeas are so easy to make at home.

23. KIND® Bar

There are lots of granola bars on the market, however many of them are loaded with added sugars. KIND Bars are sweetened naturally with honey or a little brown rice syrup, and their mixture of nuts and seeds makes them a healthy snack choice. The Cashew & Ginger Spice and the Chocolate Sea Salt are the best options.

24. Plain Yogourt & Fruit

A little cup of yogurt makes a great snack, but only when you opt for the plain unflavoured kind. Fruit or vanilla-flavored yogurts are often over 50% sugar, so you are always much better off opting for the plain versions and sweetening them naturally yourself with some berries.

25. Square of Dark Chocolate

This list would not be complete without a little bit of chocolate! A square of chocolate has a welcome home in this list, but only when you opt for the dark stuff. Look for brands that are over 70% cocoa to ensure they are low in added sugar.

26. Mixed Olives

This snack might not be for everyone, but Mediterranean food lovers will certainly appreciate it. A few olives make a great afternoon snack and can help to satisfy a salty craving. Fear not of the high-fat content in olives, these healthy fats will help keep you fuller longer.

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27. Sweet Potato Toast

Although it might sound a little odd, it absolutely works. Sweet potato toast (exactly as the name implies) is made by simply toasting thin slices of sweet potato and adding any desired toppings you like. Check out my post on Sweet Potato Toast for some inspiring recipe ideas.

28. Beef Jerky Beef

Jerky is no longer just for grown men, astronauts, and camping trips, a few little slices of beef jerky can make an ideal snack for anyone. If possible, opt for grass-fed beef jerky and chemical nitrate-free. Keep a few slices in your bag as an emergency high-protein snack.

29. Kale Chips

Just another way to get more greens into your diet, kale chips can be made at home or found in stores. Making your own is simple, and merely requires an oven, oil, salt, and a baking sheet. Plus they can keep in the cupboard for a few days.

30. Banana & Walnuts

Everyone seems to go for a banana and almonds, but walnuts are not to be forgotten. Walnuts are the highest nut source of omega-3 fatty acids, an essential fatty acid that is incredibly important in brain function and concentration.

31. Plain Popcorn

Although the movie theatre stuff is delicious, it’s unfortunately really high in calories and sodium with all of the added artificial butter and salt. Making your own popcorn at home, on the stovetop is always best, and add a little flavor yourself with coconut oil, paprika, and sea salt.

32. Figs & Goat Cheese

Sometimes found as a fancy appetizer or dessert, a fresh dried fig with a spread of goat cheese is not to be outdone as a healthy snack. The natural sweetness of the fig and the creaminess of the goat cheese can help to satisfy any sweet tooth.

Simple Salad Dressings

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Simple Salad Dressings

Bottled salad dressings are easily found in grocery stores but, unfortunately, healthy options are few and far between. With refined oils, added sugars, and way too many additives, these dressings are less than ideal choices. Fortunately, homemade dressings are so easy to make, so here are 3 simple salad dressings to add to your cooking repertoire.

3 Simple Salad Dressings (that are easy to make!)

 

Homemade Fudgesicles

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Homemade Fudgesicles

Fudgesicles are the perfect cold, rich and chocolatey summer treat! As a kid, I always opted for the fudgesicles over the popsicles. I mean, who wants fruit over chocolate? C’mon! Although they might seem like an innocent treat, store-bought fudgesicles and chocolate popsicles are loaded with some scary stuff, so making a homemade version is a much better option and I’m pretty sure these healthy homemade fudgesicles could trick any kid or adult willing to give them a try.

homemade fudgesicles

Look, I’m not trying to be the bearer of bad news, but if you have actually read the ingredients label on a classic Fudgsicle label, I know you would agree with me. Although they might be “100 calories”, with ingredients like “sugar, corn syrup solids, high fructose corn syrup, malted barley extract and polysorbate” just to name a few, you can understand that the ingredients themselves are much more important than any calorie content a food might contain! As a rule of thumb, you should never eat something with ingredients that you don’t understand! If you wouldn’t use it in your kitchen, why would you allow a factory to use it for you?

This healthy homemade fudgesicle recipe is dead simple, kids could even make it. Made with coconut milk and sweetened naturally with honey, these homemade fudgesicles are dairy-free, gluten-free, and full of flavor making them a delightful summer delight.

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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