Stephanie Kay Nutrition

Real Food for Real Life

Roasted Pork Chops with Spiced Apples

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

Roasted Pork Chops with Spiced Apples

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

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

Roasted Pork Chops Recipe with Spiced Apples

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

More Healthy Pork Recipes:

 

Gluten-Free Pumpkin Pancakes

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

Gluten-Free Pumpkin Pancakes

 

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

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

 

Gluten-Free Pumpkin Pancakes

 

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

 

 

Slow Cooker Meatballs

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

slow cooker meatballs

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

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

slow cooker meatballs

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

More Healthy Slow Cooker Recipes:

 

Roasted Pumpkin Soup

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Roasted Pumpkin Soup

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

Pumpkin Soup Recipe

 

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

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

Spiced Pumpkin Soup

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

More Fall Soup Recipes:

Roasted Delicata Squash

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

Roasted Delicata Squash

 

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

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

 

Roasted Delicata Squash

 

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

More Squash Recipes:

 

Crispy Oven Fries

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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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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!

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.

 

 

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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