Stephanie Kay Nutrition

Real Food for Real Life

Chimichurri Sauce

Published on by

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

Published on by

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

Published on by

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

Published on by

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

Published on by

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

Published on by

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

Published on by

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

Published on by

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.

[vc_row][vc_column][vc_single_image image=”3308″ img_size=”835×557″][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

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.

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image=”3310″ img_size=”835×557″ onclick=”custom_link” link=”https://kaynutrition.com/2016/04/perfect-chia-seed-pudding/”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

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.

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image=”3311″ img_size=”835×557″][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

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.

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image=”3312″ img_size=”835×557″ onclick=”custom_link” link=”https://kaynutrition.com/2016/06/sweet-potato-toast/”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

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

Published on by

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

Published on by

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.

Chickpea Tabbouleh

Published on by

Chickpea Tabbouleh

This chickpea tabbouleh recipe is a fun and filling twist on a classic dish! Traditionally, tabbouleh is a Middle Eastern dish made of fresh tomatoes, cucumber, parsley, mint, onion, and bulgar wheat, but I’ve mixed things up to create a gluten-free version that really hits the spot.

Chickpea Tabbouleh Recipe

Tabbouleh is typically served as a side dish or a mezze but has become an increasingly popular ethnic food in Western Cultures. Using bulgar wheat is an inexpensive way to make a big batch of food to serve a crowd, but swapping the bulgar wheat for chickpeas not only makes the recipe gluten-free but helps amp up the plant-based protein content. When it comes to chickpeas, you can make your own at home by soaking them and boiling them until they are soft, much like you would cook rice, or use a canned version instead. When it comes to canned chickpeas, opt for low-sodium versions, and be sure to strain the chickpeas and give them a cook rinse before adding them to your cooking.

This tabbouleh salad can be served as part of a larger spread or BBQ, and it also stores very well in the fridge making it the perfect dinner side dish or make-ahead lunch.

More Mediterranean Salad Recipes:

Strawberry Rhubarb Crisp

Published on by

This naturally sweetened, gluten-free version of strawberry rhubarb crisp is 100% real food while being 100% flavourful. It tastes delicious on its own, or top it with a little dollop of vanilla ice cream or coconut cream for a little extra indulgence.

Strawberry Rhubarb Crisp

Healthy Strawberry Rhubarb Crisp

Strawberry rhubarb crisp is an absolute classic summer recipe in my house as a child. I can still vividly remember going strawberry picking with my mom in the summer (probably more eating than picking), and our neighbor giving us fresh rhubarb stalks from his garden. My mom would spend hours in the kitchen on a summer day, cleaning and cutting berries to turn them into delicious batches of strawberry jam and delicious Strawberry Rhubarb Crisps. Although I am a nutritionist, I am not against desserts. I think there is a time and a place for them, and they should most certainly be enjoyed and indulged it! I want to eat real whole food, but that doesn’t mean that eating well is always squeaky clean, and boring.

To keep this recipe whole-food-based, I opted to naturally sweeten the filling with a little honey and created a gluten-free crisp using gluten-free oats and a mixture of nuts. Although oats are inherently gluten-free, the cross-contamination in production and factories causes gluten to be a concern. So if you need to keep the recipe strictly gluten-free, opt for organic certified gluten-free oats.

 

Strawberry Rhubarb Crisp

This strawberry rhubarb crisp is the ultimate summer treat; fresh berries, topped with a crispy crust and a big dollop of ice cream (such as my personal favorite Pascale’s ice cream) is what summer nights are made for.

More Healthy Crisp Recipes:

 

 

Spiced Carrot Salad

Published on by

This spiced carrot salad is fresh, fragrant, and full of flavor! This tangy and simple dressing is the perfect complement to the sweetness of carrots in this spiced carrot salad, making it a great appetizer or side dish.

Spiced Carrot Salad

 

Carrots are one of those vegetables that I always have in the fridge, they are cheap to buy and convenient to use. I probably bought carrots on a weekly basis for about 5 years straight when I was learning to eat better. I am certainly a woman of routine, so during those days, I ate carrots and hummus as an afternoon snack every single day. Looking back it seems kinda crazy but, at the time, keeping things simple and convenient is what kept me on track and I often encourage my clients to do the same. However, after many years of consistency, I finally got to a place where I felt I could give myself some leeway and mix things up without making poor food choices.  After all, there are only so many snacks of carrots and hummus a girl can eat! Fortunately for me, carrots are an incredibly versatile vegetable that works well in anything from savory to sweet dishes, like my No-Bake Carrot Cake Energy Bites or Balsamic Roasted Carrots, so I had lots of options to choose from.

This spiced carrot salad is sweet, fresh, and fragrant with a little touch of spice to keep people guessing. It pairs really well with any grilled meat or as a simple afternoon treat.

 

Why Butter is Better

Published on by

There is so much confusion around dietary fat. Butter has been demonized for years; we’ve been told it’s a source of bad saturated fat, a source of cholesterol and to be limited in our diets. We’ve been taught to limit butter and replace it with “heart-healthy” alternatives like margarine and aerosol cooking sprays because they are lower in calories.

I write a lot about food and provide a lot of suggestions, but when you truly break it all down I only recommend one thing: to eat real food. Eat food that is grown on the land, grazes on the grass, or swims in our waters. Eat food in its most natural and unrefined state, the way Mother Nature intended, and avoid foods that have been refined or processed in any way.

Although this suggestion might sound really simple, it often begs a lot of questions, especially surrounding fat. People can quickly understand that it is best to eat more fresh vegetables, fruits, nuts, and seeds, but when it comes to dietary fats it often takes longer for people to comprehend.

In general, butter and margarine serve the same purposes; cooking, baking, or as a spread. Butter has been a dietary staple for years, while margarine was created by a French chemist in 1869 for the armed forces or as a lower-class substitute. Since then, the use of margarine and other butter substitutes has grown tremendously, and although butter substitutes are commonly used, most people consuming them do not know how they are made, or what they are made of.  Allow me to review:

Butter is made by churning fresh cream.

Margarine is made of vegetable oils that are heated, also known as hydrogenating, in order to make them solid at room temperature, and emulsifiers, colorants, and various artificial ingredients are added to keep it stable and prolong its shelf life.

Cooking sprays are typically made of vegetable oils and are a form of an oil as a lubricant, lecithin as an emulsifier, and a propellant such as food-grade alcohol, nitrous oxide, carbon dioxide, or propane.

Of the three, which most resembles real food to you?

Digging in a little further, below is a comparison of butter, margarine, and cooking spray nutrition labels, using 3 common grocery store brands.

[vc_column width=”1/3″][vc_column_text]

Butter

Brand: Organic Meadows Unsalted

Ingredients: Cream

[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_column_text]

Margarine

Brand: Becel Origional

Ingredients: Canola and sunflower oils 74%, water, modified palm, and palm kernel oils 6%, salt, buttermilk powder 1% (milk), natural flavors, lactic acid, vitamin A palmitate (vitamin A), vitamin D3, natural color, soy lecithin.

[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_column_text]

Cooking Spray

Brand: Pam Original Cooking Spray

Ingredients: Canola oil, modified palm oil, coconut oil, soy lecithin, rosemary extract, dimethylpolysiloxane, propellant (isobutane and propane).

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_separator][/vc_column][/vc_row][vc_row][vc_column width=”1/3″][vc_column_text]Nutrition (Per 10g serving):

  • Calories = 70
  • Saturated = 8g
  • Sodium = 0g
  • Vitamin A = 10%
  • Vitamin D = 0%

[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_column_text]Nutrition (Per 10g serving):

  • Calories = 70
  • Saturated = 1g
  • Sodium = 70g
  • Vitamin A = 10%
  • Vitamin D = 30%

[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_column_text]Nutrition (Per 10g serving):

  • Calories = 8
  • Saturated Fat = 0
  • Sodium = 0g
  • Vitamin A = 0%
  • Vitamin D = 0%

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Looking quickly at the comparison above, here are some of the key takeaways.

  • Butter is made of 1 ingredient, while margarine and cooking spray are made of a long list of ingredients.
  • Margarine is made of several vegetable oils (canola, sunflower, and palm) that are all liquid at room temperature. In order to be solid at room temperature vegetable oils must be hydrogenated or refined to remain shelf stable.
  • The vitamins in margarine are synthetic and have been added to help compensate for the fact that they are not naturally occurring in the product. Vitamin A and vitamin D are naturally occurring in butter.
  • Butter and margarine contain equal calories, while cooking spray contains none. This is because the cooking spray is more chemical than food. Dimethylpolysiloxane, an ingredient in Pam, is the same ingredient used to make silicone products including contact lenses, Silly Putty, and RainX.
  • Butter contains the most saturated fat, and contrary to popular belief, this can be beneficial as part of a well-balanced diet.

Butter has many nutritional benefits, especially when compared to it’s processed alternatives.

  • Butter is rich in naturally occurring fat-soluble vitamins A, which is essential for vision, the immune system, and cell growth, as well as fat-soluble vitamins D, E, and K.
  • Butter contains healthy saturated fats, including short and medium chained fatty acids that are beneficial for energy, metabolism, as well as CLA which has been shown to have anti-cancer properties.
  • The fats present it butter help us to absorb fat-soluble vitamins in other foods such as vegetables, so adding butter to your steamed vegetables can help increase vitamin absorption.
  • Butter contains a good balance of essential fatty acids, containing more omega-3 than omega-6 fatty acids. In excess, omega-6 fatty acids (found in vegetable oils) can increase inflammation in the body.
  • Butter is a real food, made from real ingredients.

I don’t know about you, but I trust Mother Nature more than I trust chemists when it comes to my food.

Strawberry Chia Jam

Published on by

Strawberry Chia Jam

Quick and easy to make, this sugar-free strawberry chia jam is a healthy spread for toast! Naturally sweetened with fruit, it is the simplest and healthiest way to enjoy this simple spread.

Strawberry Chia Seed Jam

Nothing says summer breakfast like a little slice of toast with jam and coffee, and nothing says summer like the fresh strawberries, so why not try a little strawberry chia jam! For all of my jam lovers, this is a really delicious and simple recipe to help you make a healthier swap from your traditional store-bought version; lower in sugar and fewer additives. Chia seed jam might sound silly, but you’ll be amazing at how much it actually tastes like the real thing. I used fresh strawberries in this strawberry chia jam recipe, but it also works well with fresh raspberries, blackberries or blueberries, and stone fruit like peaches.

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.

Learn More