Stephanie Kay Nutrition

Real Food for Real Life

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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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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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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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.

Tuscan Skillet Chicken

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Tuscan Skillet Chicken

A simple and warming one-pan meal, this Tuscan skillet chicken is a dinner the whole family will love.

Tuscan Skillet Chicken

Ok, full disclosure, I have never been to Tuscany, but I truly think this dish is something they would approve. This one-pot Tuscan skillet chicken is loaded with Italian-inspired flavours with sun-dried tomatoes, mushrooms and lots of herbs. Although you could certainly serve this type of dish with noodles, I opted to use white beans as a source of carbohydrate instead to make this well-balanced one-pot meal. Using the white beans makes this dish hearty and filling, and adds a little extra plant-based protein.

You could amend this Tuscan skillet chicken to make it completely paleo by simply omitting the beans and using potatoes or adding extra chicken, or make it completely vegetarian by adding extra beans instead of chicken. Regardless of how you serve it, it’s warming and delicious and makes great leftovers too.

Green Smoothie Bowl

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A quick and easy green smoothie bowl recipe! This simple 5-ingredient green smoothie bowl recipe is complete with customizable toppings and is a fantastic way to get greens into your breakfast.

Green Smoothie Bowl

For many, smoothies are a great way to add a some extra fruits and veggies to your day without extra cooking, you can just blend and go. Although smoothies are great, smoothie bowls are even more fun. Think of smoothie bowls as an extra thick smoothie that you can eat like soft-serve ice cream with a spoon – delicious! Honestly, making a smoothie bowl is not too difficult, it just means adding a little more fruit and veg, and a little less liquid to your blender.

A green smoothie bowl can be used for breakfast, or as a snack, just be sure to add a source of protein to your smoothie to ensure it is more well macronutrient balanced and satiating. In this recipe, I’ve used protein powder to serve as a source of protein, but plain yogurt or nut butters are also great ways to add protein to a smoothie.

 

Beef and Bean Chilli

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Chili has always been a winter staple for me, my mom used to make it for us, and although I probably like mine a lot spicer now, it always reminds me of home. Most chili recipes call for a lot of beef, and a touch of beans, but I like to turn my recipe on its head. A half serving of beef and a double portion of beans make this beef and bean chili a protein powerhouse and the perfect winter dinner.

Beef and Bean Chilli

More Chili Recipes:

 

Red Cabbage Sauerkraut

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Sauerkraut’s literal translation from German is “our cabbage”, and is traditionally fermented with juniper berries. Sauerkraut is commonly made with green cabbage but can be made with any color of cabbage or even a combination of flavors, much like this red cabbage sauerkraut.

Picture

 

When fermenting, it is vitally important to use the best quality vegetables and salts available. Table salt does not contain the required trace minerals and will not allow for proper fermentation. I recommend Celtic Sea Salt or Redmond Real Salt.

Salted Caramel Oatmeal

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Rich and creamy, this salted caramel oatmeal is the perfect combination of salty and sweet, and is a quick and easy healthy breakfast for weekday mornings! This salted caramel oatmeal recipe calls for whole milk, however, you could easily swap it for almond milk or coconut milk if you wanted to make it dairy-free.

Salted Caramel Oatmeal

Oatmeal is one of my go-to breakfasts because it’s so simple to make, and it’s a high-fiber meal that will keep you fuelled and full for hours to come. Not to mention, once you’ve got the basics down there are so many different variations that can you can create, from apple cinnamon to chocolate banana, and this salted caramel oatmeal is just another delicious flavor you can add to the list! Although it sounds ultra-indulgent, this recipe is actually made completely of real food and helps to add some healthy fats and natural sweetness to the oatmeal. The simple combination of tahini and maple syrup, along with a pinch of sea salt, helps to create an oogey and gooey no-cook caramel sauce that takes a humble bowl of oatmeal to the next level.

More Healthy Oatmeal Recipes:

 

Bean Minestrone Soup

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Minestrone soup – childhood classic, with a bit of a twist. The typical minestrone soup is a combination of a simple broth, a mixture of veggies with a little noodle or rice. I’ve bean minestrone soup with kale is made by simply swapping the noodles for some cannellini beans to help kick on the protein content, and included some kale to add some much-needed greens.

More Italian-Inspired Soup Recipes:

 

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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