Stephanie Kay Nutrition

Real Food for Real Life

Chickpea Tabbouleh

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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

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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

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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

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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.

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Butter

Brand: Organic Meadows Unsalted

Ingredients: Cream

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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.

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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

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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.

Sweet Potato Toast

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Sweet Potato Toast

Sweet potato toast has been sweeping the internet and, at first, I thought it was a weird internet hack, but after a little experimentation it turns out it actually works! Not only is it rather easy to make, but it’s quite tasty too, and can be swapped for regular toast for a sweet or savory satisfying snack.

Sweet Potato Toast

I absolutely love sweet potatoes. Since I don’t eat a ton of grains, they are a staple food in my diet providing a great source of complex carbohydrates to help me fuel and recover from all of my workouts. I typically roast them into wedges or fries, bake them whole or add them to soups or stews, but this toast idea is a great addition to my repertoire! Not only are sweet potatoes rich in vitamins A and C, but they are lower glycemic than standard bread making them a great alternative for those limiting carbohydrates or trying to lose weight.

How to Make Sweet Potato Toast

Making sweet potato toast is easy, here’s what you need to do:

  1. Slice the potatoes. Sliced potatoes lengthwise into 1/4″ slices.
  2. Toast the potatoes. Add sliced potatoes to a toaster, toaster oven, or baking sheet in the oven at 400°F and cook until tender on the inside and slightly crispy on the outside.
  3. Layer with toppings. Once toasted, add your favorite toppings to the toast and enjoy!

Toppings for Sweet Potato Toast

You can certainly eat it on its own or paired with your morning eggs, however, there are a variety of different spreads you can use to give it a little twist.

  • Cheese + Fried Egg
  • Mashed avocado + Hemp Seeds
  • Peanut butter + Banana
  • Hummus + Salsa
  • Cream cheese + Strawberries
  • Ricotta + Peaches
  • Greek Yogurt + Blueberries
  • Pesto + Sliced Cucumber
  • Brie + Honey

These are some of my favorite toppings but feel free to experiment and share your ideas in the comments below!

 

Pesto Grilled Shrimp

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This pesto grilled shrimp recipe is an easy swap for any summer BBQ and leftovers are a great addition for topping onto your favorite salad for lunch.  Plus, the pesto sauce itself can be used as a dip or dressing or dip for meats and veggies alike.

Pesto Grilled Shrimp

Pesto is one of my favorite sauces. When I started to transition to a healthier diet, I tried to make small changes one at a time. One of the first places I started to make changes in my diet was condiments. When I started doing my research and learned how much added sugar and refined oils you can find in most bottled sauces and dressings it was rather alarming! Although it might seem like a small gram of sugar here and there, when you add ketchup to your eggs, ranch dressing to your salad and BBQ sauce to your chicken it can really add up rather quickly. Back in the day, I used to love adding BBQ sauce, ketchup, and mayo to all of my meals; be it part of the recipe or a little dollop on my plate, they were always there. So when I started to look for healthier condiment options homemade basil pesto, hummus and mustard became my best friends.

Pesto itself is a rather simple recipe of basil, olive oil, pine nuts, salt, and cheese, so making your own is not as overwhelming as it might seem. You can really use any nuts you like, and the choice of adding cheese is totally optional. When I buy it in-store I am careful to look for versions made with olive oil, and there are now lots of dairy-free versions available.

pesto grilled shrimp

This pesto grilled shrimp makes a great appetizer or main course idea. It can be served on its own or topped onto a big green salad for a light and refreshing meal.

 

Power Bowl with Garlic Tahini Dressing

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Power Bowl with Tahini Dressing

Looking for a quick, easy and healthy lunch idea? Look no further than these DIY power bowls with tahini dressing. Incredibly versatile and easy to prepare, power bowls are a great way to get a high-fibre lunch on the table in minutes. Plus, they store well in the fridge for days so they work well as a healthy meal prep idea for grab-and-go lunches.

Power Bowl Recipe

What is a Power Bowl?

The term ‘power bowl’, also known as buddha bowl or macro bowl, simply refers to a mixture of fresh and highly nutritious ingredients that are combined to make a hearty and filling meal. They are typically vegetarian or vegan and include a combination of grains, root vegetables, leafy greens, fresh veggies, along with some nuts or seeds.

How to Build a Power Bowl

Making a healthy power bowl is quite simple once you get the basic formula down. Here’s what you need to do:

  1. Add some grains. The base of any good power bowl is a hearty helping of grains. Not only are they filling, but also add a much-need dose of fibre to the dish. Some popular options include rice, quinoa, couscous, wheat berries, and noodles.
  2. Add some protein. Protein is key to any power bowl, as it helps to balance blood sugar and keep you full, and you can use meat protein and/or vegetarian protein.
  3. Add some leafy greens. Greens can be added in the form of lettuce, spinach, kale, arugula or any other form you might enjoy.
  4. Add some veggies. Vegetables can be added raw or cooked depending on your preference, and the more colour the better.
  5. Add a dressing. Although you can truly use any type of dressing you like, creamy dressings tend to be the most popular.
  6. And that’s it! Once you’ve got the basics down the flavour options are endless.

Power Bowl with Tahini Dressing

The best part about this power bowl recipe is that it is incredibly versatile. Although this particular recipe calls for quinoa, chickpeas and sweet potatoes, you can easily swap these ingredients for any combination of grains, beans, lentils and vegetables that you like. Not to mention, it’s a great way to use dinner leftovers; simply combine the ingredients in a bowl (hot or cold) and cover them with the rich and creamy garlic tahini dressing.

More Healthy Power Bowl Recipes:

Sweet Potato Puree

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Sweet Potato Puree

To call this sweet potato puree a “recipe” is probably a bit of a stretch, but it’s just so good I wanted to include it here for you all. The recipe for these sweet potatoes is as simple as it might sound, and yet their nutritional value is so much more complex. Sweet potatoes are a rich source of starch and fiber, vitamin A, as well as many phytonutrients, making them a great source of energy and addition to any meal.

Sweet Potato Puree

Since sweet potatoes are an incredibly versatile ingredient that can be baked, roasted, boiled, mashed or turned into rich and creamy purees like this one. One of the reasons I like sweet potatoes so much is because they are so naturally flavourful and of course sweet. Because they are so tasty and creamy, you really don’t need to add any extra ingredients to this recipe, just a little salt and pepper is all you need.

More Healthy Side Recipes:

Thai Salad with Peanut Dressing

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A crispy, crunchy, sweet, and salty Thai-inspired salad with peanut dressing! This veggie salad with peanut dressing is a really fun Asian twist on a traditional coleslaw; loaded with flavor and colors it adds a little spice to any summer BBQ.

Thai Vegetable Salad

To be honest, I didn’t know what to call this recipe… Thai Coleslaw? Thai Chopped Veggie Salad? Thai Cabbage Salad? Thai Root Vegetable Salad? I suppose it could have been any of the above because the real star of this salad is the dressing. Oh. The. Dressing. You could pretty much chop up any veggies and leafy greens you like, toss the dressing on and I promise you’ll love it. I opted to ribbon the carrots and shred the cabbage, but you could really cut it any way you like, or even buy a pre-chopped cabbage mix at the grocery store.

Thai Vegetable Salad

More Cabbage Salads:

 

Sticky Korean Chicken

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These sticky Korean chicken thighs are sweet, savory, tender, and crispy, satisfying your taste buds in every bite. Whip up a batch for a family-friend weeknight dinner or make them ahead of time and store them in the fridge for quick and easy lunches.

Sticky Korean Chicken

I’ve been on a real chicken thigh kick lately, and I’m loving it. It wasn’t until quite recently that I started eating chicken thighs I don’t think I ever ate them as a kid, so I am quite happy to have discovered them. When it comes to chicken, there is a misconception that the breast is the only healthy part of the bird, but that could not be more untrue. In fact, the chicken breast is one of the least nutrient-dense cuts of chicken, although it might be high in protein. The thighs, the wings, the legs, and the drumsticks can all be incredibly nutritious cuts of meat (assuming you are buying good quality pastured birds) which all give you lots more flavor and lots more cooking options too. And as a bonus, these odd cuts are often much cheaper than chicken breasts helping you keep more money in the bank.

Korean Chicken Recipe

These sticky Korean Chicken thighs are sweet and saucy, and a delicious and inexpensive weeknight meal.

More Healthy Chicken Thigh Recipes:

 

Spiced Roasted Cauliflower

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Quick, easy, and crispy, roasted cauliflower! Variety in cooking methods is the key to getting more veggies into the diet, and this spiced roasted cauliflower shows us just that.

Roasted Cauliflower with Spices

If you are anything like me, you are likely sick of steamed vegetables and salads, as they can get rather bland and boring after a while. Cauliflower itself is a plain and simple vegetable, with not much taste and not much texture, so finding fun new ways to cook it is key to eating more of it. Roasting vegetables, especially in the colder months, is my favourite way to eat them as it completely changes their flavour and texture profile, especially when they are loaded with herbs and spices.

For this spiced roasted cauliflower, I used a mixture of spices to give it a little extra flavour and a little bit of heat. I think this recipe pairs well as a side dish or a braised meat or roast beef, but also works well cold in salads or tacos.

 

Mastering Your Morning Smoothie

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Smoothies are a great healthy on-the-go breakfast, but when not made correctly these blended breakfasts are missing the nutrition mark. Below are the 5 most common mistakes people make when putting together their morning smoothie, and a simple formula to make sure you master your smoothie every time.

how to master your morning smoothie

 

Common Smoothie Mistakes

Here are the 6 most common mistakes people make when preparing their morning smoothie and an easy-to-follow formula to ensure you are making the most well-balanced smoothie possible.

1. Adding Too Much Fruit

Adding too much fruit to your smoothie might make it sweet and delicious, but it is actually creating more of a milkshake than a healthy breakfast. The most common smoothie recipe looks something like this; banana + berries + orange juice + flavored yogurt.  Although isolated these may be healthy options, together the formula ends up looking more like; sugar + sugar + sugar + sugar. Starting your day with too much fruit is a recipe for an energy crash about 1-hour post-breakfast.

2. Not Adding Protein

Your smoothie may be as green as can be, but without adding protein your smoothie is not setting you up for a day of success. Adding protein to your morning smoothie will help to balance your blood sugar and keep your cravings at bay. Protein is the most satiating and filling nutrient and skipping on protein will cause you to be hungry shortly after breakfast.

3. Not Adding Fat

Although this meal might not be served on a plate, it is essential that your smoothie remains macronutrient balanced. What does that mean? It should contain a serving of carbohydrates, protein, and healthy fat! Fat is vital for our health and also helps slow down digestion to keep us fuller longer and stops our blood sugar from spiking from the fruit.

4. Forgetting it’s a Meal

Although smoothies are liquid, they can pack a real nutritional punch, and depending on what is in them, can contain up to 500 calories per serving. Having them for breakfast is a great way to start your day, but when fully loaded they don’t need to be eaten with a full serving of pancakes, bacon, and eggs. If you want to include a smoothie as a drink or side to breakfast, dial back the ingredients so you don’t overdo it.

5. Drinking it Too Fast

Smoothies may be a shot of health, but they are not meant to be drunk like one! Drinking your smoothie too fast can cause digestive upset, like gas and bloating, making it difficult for your body to absorb all of the nutrients in it. If you couldn’t eat the ingredients in your smoothie in the span of 3 minutes, you shouldn’t drink it that fast either.

Fortunately, with a simple formula, you can create a perfect smoothie every time, and forgo the kitchen blender mishaps.

THE SMOOTHIE FORMULA =  Liquid + Fruit + Protein + Fat

  1. LIQUID: You’ll want to skip the fruit juice when you are making your smoothie. Alternately, opt for simple liquids like water, almond milk, coconut milk, or coconut water. Start with 3/4 of a cup and add then you can add more as needed. It’s better to underdo the liquid rather than overdo it.
  2. FRUIT ( and/or Veggies): Fruit provides a good base for your smoothie, a creamy texture, and a source of carbohydrates. Bananas are an easy option, as well as fresh or frozen berries or peaches. Try and limit your fruit to a 1 cup maximum, and adding a handful of leafy greens is always a great way to add more veggies.
  3. PROTEIN: Protein powders are a very simple way to add much-needed protein to your smoothie. Choose a protein powder that you can easily digest, as there are lots of options out there. Alternatively, nuts or seeds can also help provide a much-needed protein boost; hemp seeds are a personal favorite.
  4. FAT: A bit of healthy fat goes a very long way in your morning smoothie. Not only does it help to slow down the digestion and absorption of the sugars present in fruit to help balance your blood sugar, but appropriate sources can be used as a source of energy during the day.

Creating the perfect smoothie can be a bit of a science project if you are starting out, so don’t be afraid to experiment. The best thing to do is to start out simple and add more as you go. Here are three simple smoothie recipes I love.

BERRY BLASTER SMOOTHIE

  • 1 cup almond milk
  • ½ banana
  • ½ cup blueberries
  • 1 tbsp. coconut oil
  • 1 scoop vanilla protein powder

CHOCO-NUT SMOOTHIE

  • 1 cup coconut milk
  • 1 banana
  • 1 ½ tbsp. hemp seeds
  • 1 tbsp. almond butter
  • 1 tbsp. cocoa powder
  • 1 tbsp. cocoa nibs

GREEN ENERGY SMOOTHIE

  • 1 cup coconut water
  • 1 cup frozen peaches
  • 1 handful spinach
  • 1 ½ tbsp. hemp seeds
  • 1 tsp. coconut oil
  • ½ inch fresh ginger

10-Minute Marinara Sauce

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10-Minute Marinara Sauce

Because sometimes 10-minutes is all you’ve got, this simple marinara sauce can be made in a pinch for a quick weeknight dinner.

10-Minute Marinara Sauce

Homemade marinara is quick and easy to prepare and tastes way better than store-bought stuff. This sauce comes together so quickly, it is great for those weeknights when you didn’t plan dinner and just need to get something on the table. Since it is made with basic pantry ingredients, you don’t need to worry about running to the grocery store; just open a jar of tomatoes, add some herbs, and away you go. If you have the time, you can simmer the sauce for longer to help bring the flavors together, but it still tastes great in 10 minutes.

I love making this10-Minute Marinara Sauce recipe ahead of time and storing it in the fridge for when it’s needed; it’s great over zucchini noodles, stirred into stews, or even used as a base for a breakfast dish of spicy baked eggs.

Chia Seed Pudding

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Chia Seed Pudding

Made with only 3 ingredients, this chia seed pudding makes a delicious on-the-go breakfast or gluten-free healthy snack! This chia seed pudding recipe is a simple recipe that you can flavour any way that you like. Once you’ve got the ratio of chia seeds to liquid down, you can easily add flavours, sweeteners, fruits and toppings to create any flavour combination you enjoy.

Chia Seed Pudding

Ch-ch-ch-chia! Potentially the best commercial of the 90s, and if you don’t know what I’m talking about you must go watch this video immediately.  If you are asking yourself if these seeds are the same magical seeds as the pottery pet that grows the answer is; yes! These seeds have a come long way in the past 20 years, so much so that they are one of the hottest superfoods in town.

Isolated, chia seeds are quite gritty and I personally don’t recommend them as something to munch on unless you want to spend your day with little black treats in your teeth. With that being said, what makes these seeds so magical is that they can absorb up to 4 times their weight in water making them a great thickening agent for recipes, additions to smoothies, or a delicious pudding alternative! Nutritionally speaking, chia seeds are rich in omega-3 fatty acids, antioxidants and fibre, and since they provide a gel-like texture when soaked, they are great for digestive health too.

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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