Abbey's Kitchen

Healthy Recipes, Nutrition Myth Busting, Healthy Eating Tips

Abbey Sharp

Last Updated . Published By 18 Comments

Healthy Meatloaf Muffin Recipe (Gluten Free!)

This healthy meatloaf muffin recipe is a super easy recipe made with pantry staples that will quickly become your family’s go-to meal. They can also be made ahead as freezer meals to pull out throughout the week.

Birds eye view of savoury Greek balls on a wooden plate topped with feta and garnished with mint and lemon wedges.

These days, I’m all about finding healthy easy recipes that can be made ahead, frozen as freezer meals, and then reheated throughout the week. After a full day of work and parenting two little people, I just don’t always have time to make dinner from scratch. Sound familiar? I’m sure it does.

This is why this healthy meatloaf muffin recipe is a god send during those hectic weeknights when I just can’t be bothered to prepare dinner. I just pull them out of the fridge or freezer, pair it with a quickie salad, and dinner is on the table in no time. Don’t we all just LOVE that?

Table of contents

Why This Recipe Works

Meatloaf has always been a staple in my house. My mom used to make them when we were kids, so I still get cravings today. I prefer making mine into meatloaf muffins instead of a traditional full loaf because I like getting a little more caramelization action all around the edges of the muffin pans. More caramelization = more flavour = more smiles at the table.

This meatloaf muffin recipe is definitely not traditional, but let’s be honest, meatloaf screams 1950s. It was begging for a trendy little upgrade and the flavours of the Greek islands work perfectly.

Key Ingredients

Birds eye view of portioned recipe ingredients for meatloaf muffins including ground beef, lemon, onion, garlic, egg, oregano, mint, parsley, oats, honey, feta, spinach and tomato sauce.

Lean Ground Beef – For this recipe, I like to use grass fed extra lean ground beef. But thats my personal preference. You can, of course, use any type of ground meat that you prefer.

Oats – Instead of bread crumbs, I prefer to use gluten free oats as a binger to add a little more nutritional value.

Spinach – You can use fresh or frozen spinach to add some extra nutrition and Greek vibes.

Feta – Again, Greek vibes. Nothing screams Greek food like feta cheese so this ingredient is very important.

Tomato Sauce – I like to add tomato sauce to these meatloaf muffins to still give it that sauciness we love in a traditional meatloaf while changing up the flavour profile.

Herbs – I try to bring lots of Greek flavour to this recipe by using oregano, mint, and parsley.

Lemon – One lemon goes a long way here, as I use the juice and zest of one lemon to really bring out all the lovely Greek flavours.

How to Make This Recipe

Two side by side images showing meatloaf muffin ingredients mixed together in a mixing bowl.

Step 1: Add all recipe ingredients to a bowl.

Step 2: Mix until combined, being careful not to overwork.

Two side by side images showing meatloaf muffins in a muffin tin with tomato sauce glaze on top.

Step 4: Divide the mixture into 8 balls and press into muffin pan.

Step 5: In a small bowl, mix together the glaze ingredients. Smear a spoonful of the sauce onto each muffin and bake for 25 minutes, or until the meatloaf muffins reach an internal temperature of 160 F.

Expert Tips

We start with good meat. I use a grass fed extra lean ground beef but you can easily substitute lamb, turkey, pork or chicken. I then add just a touch of gluten free oats as my binder, and lots of Greek flavour including oregano, spinach, tomatoes, lemon, mint, parsley and feta cheese. OMG. That feta really does these babies wonders.

On top, I skip the sugary ketchup topping and make my own with tomato sauce, lemon zest and good quality honey. I then finish the whole thing off with a little extra feta cheese and weeeee- get in my mouth. I usually recommend two Greek gluten free meatloaf muffins per person, but let’s be honest – it’s really hard to not keep popping them back.

Close up of Greek meatballs topped with tomato sauce and feta, garnished with mint and lemon wedges.

Recips FAQs

Can I freeze these meatloaf muffins?

This recipe freezes incredibly well so I suggest making a double batch and keeping them ready to go for crazy week nights. I line my baking tray with plastic wrap, sit all of the meatloaf muffins on top (sauce side up) and freeze them there until solid. Then I wrap each of them in tin foil, pop them into freezer bags, and put them in my chest freezer. Then when it’s time to eat, I just pop them (still wrapped up in foil) into the oven at 350 F until they’re warmed through.

What can I have on the side with this meatloaf muffin recipe?

I love to pair these healthy meatloaf muffins with a lovely side salad like my roasted broccoli salad or my pesto pasta salad.

Is this recipe gluten free?

Definitely. Just make sure you use gluten free oats.

Is this recipe kid friendly?

Yes very much so. They are the perfect size and have a mild flavour.

How can I make this vegan?

I have never personally tried to make this recipe vegan but I do have a Vegan Lentil Meatloaf recipe which you can try here, and you can add in the Greek flavourings.

More Recipes You Might Like

Looking for more fun muffin recipes like my healthy meatloaf muffin recipe? Here are some more of my favourite savoury muffin recipes!

Have you mad this healthy meatloaf muffin recipe before? Would you try this Greek flavoured version? What flavours would you like to see turned into a savoury muffin recipe? Leave me a comment below with your favourite combinations!

These cute Greek Gluten Free Meatloaf Muffins will quickly become your family's go-to meal for crazy weeknights. They're easy to put together and can be made ahead as freezer meals to pull out throughout the week.
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5 from 6 votes

Healthy Meatloaf Muffin Recipe (Gluten Free!)

This healthy meatloaf muffin recipe is a super easy recipe made with pantry staples that will quickly become your family's go-to meal. They can also be made ahead as freezer meals to pull out throughout the week.
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Main Course, Dinner, Lunch
Cuisine: American, Greek
Diet: Gluten Free
Servings: 4
Calories: 248kcal
Author: Abbey Sharp

Ingredients

Meatloaf:

  • 1 lb grass-fed extra lean ground beef
  • 1 clove garlic finely minced
  • 2 Tbsp onion finely minced
  • 1 Tbsp plus 1 tsp oregano
  • 1/4 cup gluten free oats
  • 1/4 cup frozen spinach finely minced
  • 2 Tbsp tomato sauce
  • 2 Tbsp mint finely minced
  • 2 Tbsp parsley finely minced
  • 1 tsp lemon juice
  • 1 tsp lemon zest
  • 1 egg
  • 1/4 cup feta cheese finely crumbled
  • 1/2 tsp pepper
  • 1/4 tsp salt

Glaze:

  • 1/4 cup tomato sauce
  • 1 Tbsp honey
  • 1 tsp lemon zest

Garnish:

  • Parsley chopped
  • Mint chopped
  • Lemon zest
  • Feta cheese crumbled

Instructions

  • Preheat your oven to 350 F. Grease 8 muffin tin holes.
  • In a bowl, mix together all of the meatloaf ingredients until combined, being careful not to overwork.
  • Divide the mixture into 8 balls and press into the prepared muffin tin holes.
  • In a small bowl, mix together the glaze ingredients. Smear a spoonful of the sauce onto each muffin and bake for 25 minutes, or until the meatloaf muffins reach an internal temperature of 160 F.
  • Garnish with extra parsley, mint, lemon zest and feta cheese, if desired.

Notes

We start with good meat. I use a grass fed extra lean ground beef but you can easily substitute lamb, turkey, pork or chicken. I then add just a touch of gluten free oats as my binder, and lots of Greek flavour including oregano, spinach, tomatoes, lemon, mint, parsley and feta cheese. OMG. That feta really does these babies wonders.
On top, I skip the sugary ketchup topping and make my own with tomato sauce, lemon zest and good quality honey. I then finish the whole thing off with a little extra feta cheese and weeeee- get in my mouth. I usually recommend two Greek gluten free meatloaf muffins per person, but let’s be honest – it’s really hard to not keep popping them back.

Nutrition

Calories: 248kcal | Carbohydrates: 12g | Protein: 29g | Fat: 9g | Saturated Fat: 4g | Cholesterol: 120mg | Sodium: 470mg | Potassium: 561mg | Fiber: 2g | Sugar: 6g | Vitamin A: 1556IU | Vitamin C: 7mg | Calcium: 100mg | Iron: 4mg

Last Updated . Published By 17 Comments

Vegan Tahini Cookies Recipe (Easy & Healthy Snack!)

This vegan Tahini Cookies recipe is a deliciously healthy plant-based snack that you and your family will totally love!

A hand picking up a vegan tahini cookie from a pile of cookies.

Tahini is so dang trendy in the baking world, and I don’t think it’s going away any time soon. This savoury, sweet, nutty sesame spread is crazy delicious and is a great way to add healthy fats to baking.

One of my favourite ways to use tahini in my baking is in this vegan tahini cookies recipe. They’re soft, chewy, lightly salted and nutrient packed. They make for the perfect pick me up snack, and you kind of need them stat – like yesterday.

Table of contents

Why This Recipe Works

If you’re a fan of that sweet-salty combo, you’re going to swoon over my tahini cookies recipe. Here are a few more reasons why these are about to be your new favourite treat.

  • Only uses 10 ingredients
  • Contains protein and fibre
  • Gluten free
  • Totally plant-based

Key Ingredients

Flat lay image showing portioned recipe ingredients including oat flour, tahini, coconut sugar, brown rice flour, almond butter, apple sauce, vanilla, sesame seeds, baking soda, and baking powder.

Tahini – Tahini essentially functions the same way that nut butter does in baking by adding a rich flavour and thick texture to the batter. Tahini is also loaded with healthy fats!

Coconut Sugar – I like using coconut sugar to make these vegan tahini cookies because it is slightly less sweet than other sugar options, which allows the tahini flavour to really speak for itself.

Flour – We use a combination of oat flour and brown rice flour. If you don’t have brown rice flour on hand, and want to keep these gluten free you can use almond flour instead.

Almond Butter – the almond butter works with the creaminess of the tahini to yield a super chewy cookie. If you don’t have almond butter on hand, you can substitute for peanut butter but just note that this may change the flavour profile and you might end up with a cookie that is more peanut butter styles than tahini flavoured.

How To Make This Recipe

Three side by side images showing how to prepare tahini cookies recipe by mixing batter and putting cookies on baking sheet.

Step 1: In a medium bowl, mix together the almond butter, tahini, coconut sugar, apple sauce and vanilla. 

Step 2: Add in the oat flour, rice flour, baking soda, powder, and salt. Mix well and refrigerate for 1 hour.

Step 3: Roll the dough into balls and place on the baking sheet far apart. Sprinkle generously with sesame seeds and salt and bake for 10-11 minutes until lightly golden.

Expert Tips

The batter for my tahini cookies recipe is relatively wet and delicate, so if you find it difficult to shape the cookies on the baking sheet you can add an extra tablespoon of flour to the batter. I would also suggest using a spoon instead of your hands to form the cookies onto the baking sheet.

These vegan tahini cookies are also pretty delicate straight out of the oven so be sure to give them enough time to cool. Even after cooling, they should still be relatively soft and chewy (which makes them seriously addicting).

Recipes FAQs

How long do these cookies stay fresh?

These cookies stay fresh for about 3-5 days. Because this recipe yields a really soft and chewy cookie, they don’t tend to get stale super quickly. But make sure to store in an air tight container to preserve their freshness.

What can I use if I don’t have coconut sugar?

You can use 2/3 cups of light brown sugar instead. Note that brown sugar is sweeter than coconut sugar so this will likely yield a slightly sweeter cookie.

Can I make these cookies allergy friendly?

You can make these cookies nut friendly by substituting the almond butter for a seed butter – like sun butter or soy butter. However, these cookies are not appropriate for sesame allergies, as tahini is made from sesame seeds.

A hand breaking apart a vegan tahini cookie.

More Recipes You Might Like

If you loved this tahini cookies recipe, then you’re going to love these other cookies on the blog!

Now I want to know, what are your favourite vegan cookie recipes lately?

A close up of a tahini cookie on a plate
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4.84 from 6 votes

Vegan Tahini Cookies Recipe (Easy & Healthy Snack!)

This vegan Tahini Cookies recipe is a deliciously healthy plant-based snack that you and your family will totally love!
Prep Time1 hour
Total Time1 hour
Course: Snack
Cuisine: American
Servings: 16 cookies
Calories: 112kcal
Author: Abbey Sharp

Ingredients

Instructions

  • In a medium bowl, mix together the almond butter, tahini, coconut sugar, apple sauce and vanilla.  Add in the oat flour, rice flour, baking soda, powder, and salt. Mix well and refrigerate for 1 hour.
  • Preheat oven to 350 F and prepare two baking sheets with a silpat or parchment.
  • Roll the dough into balls and place on the baking sheet far apart. These cookies will spread a lot so give them lots of room. Sprinkle generously with sesame seeds and salt and bake for 10-11 minutes until lightly golden. They will still feel soft but will harden slightly as they cool.
  • Enjoy!

Nutrition

Calories: 112kcal | Carbohydrates: 12g | Protein: 3g | Fat: 7g | Saturated Fat: 1g | Sodium: 74mg | Potassium: 125mg | Fiber: 1g | Sugar: 5g | Vitamin C: 0.2mg | Calcium: 47mg | Iron: 0.6mg

Did you enjoy these vegan tahini cookies? Leave me a comment below with your thoughts!

Last Updated . Published By 41 Comments

What Causes Constipation? And What Are the Best Constipation Relief Methods?

It’s toilet talk time!! I discuss what causes constipation and provide you with some of the best constipation relief through food and exercise!

Image of a toilet.

Hey guys, did you hear about the constipated composer? He had problems with his last movement. I know, pretty corny joke to start off (no pun intended, I swear). That’s right people- we’re getting into toilet talk again. As a dietitian, this is a pretty everyday conversation topic. You’ll know the dietitians in a cafeteria as the group comfortably talking about the Bristol stool chart over their soup and sandwiches. To us, BMs (that’s our pet name for bowel movements) are as just a normal thing to talk about as shoes. But this time, we’re focusing a common problem likely everyone has encountered from time to time – constipation. It’s that uncomfortable feeling when you know you have to go but end up just kind of sitting on the toilet for 20 minutes until you’ve liked every photo in your instafeed. I’ll delve right into what is constipation, why it happens, what kinds of foods cause constipation, why it happens and how to find some relief.

What is Constipation?

Most medical professionals define constipation as having less than three bowel movements weekly. However, it has to be taken into account that “normal” can vary from person to person and there are many other factors in play. A more recent definition known as the Rome III criteria is more inclusive of other symptoms such as straining and hardness of stools. For the general population, if you have symptoms like dry, pellet-like hard stools, straining while using the bathroom, feeling like you’re not getting everything out and using manual manoeuvres to complete emptying – you’re likely constipated. I know, it does suck.

diagram of human GI tract

What Causes Constipation?

First, let’s do a little myth busting on some common “constipation foods”. Has your mother in law told you that dairy and cheese causes constipation? Sorry ma, but this is likely a myth. Now let me specify, in children, there has been evidence that cows milk contributes to chronic functional constipation. However in adults, aside from those with lactose intolerance, there hasn’t been any strong evidence that any type of dairy causes constipation. So rejoice! Eat that slice of cheddar with no worries!

Does Meat Cause Constipation?

Have you ever eaten a big steak and felt like it wasn’t ever leaving your body? Well, that isn’t because the meat was “making you constipated”. Basically, meat has a slower bowel transit time (the time for food to make it from your mouth to the toilet) than vegetarian protein sources. This was shown in the British Journal of Nutrition, which compared vegetarian and non-vegetarian diet, but also the amount of fibre in the diet. Not surprisingly (you’ll read below why), the higher fibre diets had about half the transit time of lower fibre diets. This is similar to the cheese myth causing constipation, it’s not the cheese itself but instead the high protein and fat, low fibre combo. Now, I’m not saying everyone needs to become a vegetarian tomorrow, but maybe pair that chicken breast with some high fibre veggies and grains.

Does Chocolate Cause Constipation?

Nope, even though it is commonly cited as a perceived trigger to constipation along with bananas and black tea. For the healthy population, chocolate doesn’t seem to cause constipation although the research is very limited. However, it may be a trigger for chronic constipation if you’re suffering from irritable bowel syndrome (IBS).

How About White Bread or Rice?

We’re starting to see common themes now aren’t we? Even though it might seem like white bread or rice is keeping you from having smooth sailing adventures in the bathroom, it’s the low fibre content that slows things down. An easy fix? Try brown rice, which has about three times the fibre of white rice. I think we’re all on the same page now, high fibre = good!

So Then What Actually Causes Constipation?

The most common causes include lack of fibre, fluids and inadequate physical activity. Often, it’s the dangerous combination of these three factors that are the reason for feeling backed up. So if you are eating a lot of dairy or meat or chocolate but not combining that with fibre and enough water, you may see yourself unable to drop those kids off at the pool. It’s not the cheeseburger, per se, it’s that the cheeseburger is all you ate (and you skipped on the bottled water).

Other reasons that may contribute include changes in toileting routines (like a different time zone during travel), not going to the bathroom when you have to (stuck at a new girl/boyfriend’s house), misuse of laxatives (just don’t do this please) and the general effects of aging such as reduced mobility. There’s a whole list of other factors that may contribute including physical and psychological disorders however for most people, one of these factors will be the culprit.

So, how is it that these foods cause constipation? Most commonly the contents of the intestines are moving slower than normal through the bowel to the rectum, as the muscles of the intestines and colon aren’t working properly. This means you have a reduced urge to go to the bathroom. The second reason is the way the rectum is squeezing out the contents isn’t coordinated properly and causes straining.

I know, it’s gross, but you hypothetically asked! Stay with me, now we’re getting to the best part now – the solution!

Best Constipation Relief Methods

It can be tempting to jump to over the counter laxatives as a quick fix however, most healthy adults can find relief from occasional constipation through small lifestyle changes. Caution should be taken using laxatives. Occasional use in the proper dose isn’t harmful, but regular use can lead to an overuse of laxatives and can cause dangerous medical complications such as electrolyte and acid-base changes which can be life-threatening! Once laxative use is stopped, the body will try to compensate for the fluid that was lost through the stool causing the body to overcompensate leading to bloating and weight gain. This starts the vicious cycle of using more laxatives to overcome these symptoms. Just don’t start.

Try these tips for the best constipation relief:

Add more fibre to your diet!

Most healthy adults need 25-38 grams of fibre daily you check out your needs here! Fibre will help to hold liquid in the stool, bulk it up and keep things movin’ along. It can be helpful to look at food labels at the grocery to see how much fibre some of your favourite foods have. Make sure you increase your fibre intake slowly to avoid those uncomfortable gas and bloaty feelings. Some great high fibre foods include:

  • Wheat bran or bran cereals
  • Flax seed
  • Whole grain and whole wheat products such as breads, cereals, pasta, brown rice, oats, barley and quinoa
  • Legumes such as beans, peas and lentils (plus, it’s the year of the pulse!)
  • Vegetables and fruit with the skin left on; prunes, pears and apples can be especially helpful since they have a natural laxative effect.
bowl of whole grain cereal

Recently, you may have heard about pysllium fibre and its multiple health benefits including lowering cholesterol. It is a soluble fibre shown to be more effective than some laxatives in aiding with constipation- it’s currently listed as grade A (really good!) evidence. It’s easiest to find in the form of powder supplement such as a capsule or Metamucil however, it’s also added to some cereals and processed foods. Side note: see tip 2, but you definitely need to take your fibre with water!

Up that fluid intake!

Staying hydrated is important for overall health, but it also has the added benefit of helping your digestive system do its job and keeping your bowels regular. Depending on your size and activity level, aim for 9-12 cups daily. Remember, this doesn’t mean you need to be chugging a water bottle every hour and running to pee every 5 minutes; soups, milk, juice, coffee, tea and some fruits and vegetables (think cucumber and watermelon) are all great sources of fluids as well.

woman drinking a red drink for constipation

Get that body moving!

Now I know we’ve probably all heard this a million times but seriously people, physical activity is so important! Health Canada recommends 150 minutes of moderate to vigorous physical activity weekly (it should be difficult to keep up a conversation). That’s only 30 minutes 5 days a week and can be whatever you find fun whether it’s walking, jogging, biking, swimming, dancing; anything that gets your heart pumping! It’s can be easier if you start a routine, schedule it in, and don’t let excuses get in the way!

person leading a group exercise class in a pool

Relax and take your time in the bathroom

All right, this one does sound a little strange. But finding a time in the day when you’re not rushed to do your business gets your body in the habit and can you go on a regular basis. So, get a good bathroom read and find your poo-zen.

It’s important to know that while what causes constipation usually related to these main factors, if these solutions aren’t working for you, you should talk to your doctor about alternative solutions. Make an appointment with your doc if you’re concerned about your constipation, have sudden changes in your bowel movements, plan on taking laxatives or take medication that cause constipation and these dietary tips aren’t helping.

All right folks, well it’s almost my scheduled bathroom relaxation time, but I hope I’ve enlightened you on the facts of why we get plugged up and the best constipation relief methods.

More Blog Posts You Might Like

If you found this blog about the best constipation relief methods, check out some of my other favorite wellness blogs on my page!

What do you find causes constipation for you? What are your best constipation relief methods that work every time? Leave me a comment below with your bowel solutions and questions! Happy toilet-time everyone!

Contribution by Tiffany Schebesch

Last Updated . Published By 5 Comments

Healthy Chicken Lettuce Wraps with Peanut Sauce (Easy No Cook Recipe)

These healthy Chicken Lettuce Wraps with Peanut Sauce are a no cook, easy meal for days you just CAN’T with dinner and want a fast meal.

Birds eye view of three healthy chicken lettuce wraps on a grey plate topped with veggies, and peanut sauce

If your weekdays are like mine, there are a lot of times when we just can’t make dinner from scratch. Not to mention, it’s getting hotter out there and on those scorchers, so WHO wants to even cook?! Unfortunately, a girl and her family can’t live on cereal and toast (though admittedly, I have and do sometimes). That was the inspiration behind these no-cook healthy chicken lettuce wraps.

If I told you that dinner was as simple as a quickie sauce, store-bought chicken, microwave cauliflower rice, and some veg, would you believe me? You got this, friends.

Table of contents

Why This Recipe Works

This recipe is really just based on a lot of my personal grocery staples and things I always have in the fridge and pantry. In fact, this no-cook recipe was born out of exhaustion and a lack of desire to cook from scratch. Some other reasons to love these chicken lettuce wraps other than them just being a fast and easy recipe are:

  • Gluten-free
  • Easy to customize
  • Kid-friendly
  • Make ahead friendly

Key Ingredients

Ingredients needed to make healthy chicken lettuce wraps.

Rotisserie Chicken — If you had cooked up a whole chicken days before and had leftovers, even better, but if not, a store-bought rotisserie chicken is perfect.

Lettuce — I find Boston, bibb, or butter lettuce work best but you can also use romaine hearts if you can’t find those.

Cauliflower rice — Nowadays, there are a few brands that sell this frozen that you literally just pop in the microwave to heat through. So convenient!

Peanut sauce — To make the peanut sauce, all you need are peanut butter, tamari, rice vinegar, water, honey, ginger, garlic, and sriracha. It’s super easy to make and all you have to do is give it all a mix. Feel free to adjust the heat levels by adding more or less sriracha sauce.

Vegetables — I use red pepper and cabbage for my veggies but you can use any veggies of your choice for these lettuce chicken wraps.

How to Make This Recipe

Set of two photos showing the before and after of mixing the peanut sauce.

Step 1: Combine all of the peanut sauce ingredients.

Set of two photos of cauliflower rice being cooked and a lettuce wrap assembled.

Step 2: Cook the cauliflower rice according to the package directions in the microwave.

Step 3: Lay out the lettuce wrap leaves and add the cauliflower, chicken, red cabbage, bell pepper, peanuts, sesame seeds, and green onions. Drizzle generously with the peanut sauce and enjoy!

Expert Tips

This is basically an assembly-style recipe as you’re literally going to pile the cauliflower rice, chicken, and veg on top of some lettuce and call it a lettuce wrap. Whisking together the sauce is the most “work” you have to do, and if you want to make that even easier, you can totally buy a store-bought peanut sauce!

If you have a peanut allergy, you can swap peanut butter for any nut butter you have on hand. You can also try using sunflower butter or you can skip the peanut sauce altogether and dress your rotisserie chicken lettuce wraps with a little teriyaki or another favourite sauce.

If you want to change up the filling and you’re in the mood for cooking, you can cook up some ground chicken, turkey, or beef for the filling! Shredded rotisserie chicken is my go-to since it’s much faster.

Recipe FAQs

What to serve with these chicken lettuce wraps?

Personally, I’m not counting carbs so I would probably serve this with a noodle salad, or a fresh mango salad for a lighter meal. But these are surprisingly filling as a low carb meal all on their own or with a simple Asian slaw. For dessert, these watermelon “fries” are also totally no cook, and a favourite amongst everyone who tries them.

What should I look for if I buy a store-bought peanut sauce?

If you’re going to do a store-bought peanut sauce, look for one that has the least amount of salt and sugar, that has peanuts at the top of the ingredient list (not sugar or some other additive). 

Can I use regular rice instead of cauliflower rice?

Absolutely, if you don’t care to make this recipe low carb or keto, or are serving this to your kids who love carbs, you can definitely use regular rice. To make it nutritious, choose a whole grain rice, and to make it super fast, you can use a microwave or freezer pack of cooked rice, or minute rice.

How do I make this ahead of time?

Feel free to make this ahead of time by making the peanut sauce and storing it in the fridge for up to 4 days. The filling for the lettuce wraps can be prepared and set aside in an airtight container in the fridge. Simply add the filling to the lettuce when you’re ready to enjoy or at work for lunch!

What are your thoughts on keto for weight loss?

Honestly, I’m not here to judge what diets you decide to take on or the reasons. I do not professionally believe that doing a keto diet for weight loss purposes is sustainable, and the research also supports that (I’ve written about it all here). However, if keto feels good to you, or you have a medical condition that is helped by a keto diet, then go for it!

What other veggies can I use?

You can try using veggies like red onions, zucchini, carrots, snap peas, and more! I always take a quick look in my fridge to see if there are any leftover veggies that need to be used up and toss them in.

Three healthy chicken lettuce wraps on a grey plate topped with green onion

More Recipes You Might Like

Want more suggestions for no-cook recipes like these healthy chicken lettuce wraps? Try these ones:

what are some of your go-to dinners when you just don’t want to cook? Leave me a comment!

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5 from 7 votes

Healthy Chicken Lettuce Wraps with Peanut Sauce (Easy No Cook Recipe)

These no-cook healthy Chicken Lettuce Wraps with Peanut Sauce are a low carb, keto friendly easy meal for days you just CAN'T with dinner and want a fast meal.
Prep Time15 minutes
Total Time15 minutes
Course: Main Course
Cuisine: Thai
Servings: 8
Calories: 359kcal
Author: Abbey Sharp

Ingredients

Peanut dressing:

  • ½ cup creamy peanut butter
  • ¼ cup reduced sodium tamari or reduced-sodium soy sauce
  • 3 tablespoons rice vinegar
  • 3 tablespoons water
  • 2 tablespoons honey or agave nectar
  • 1 teaspoon grated fresh ginger
  • 2 cloves garlic pressed or very finely minced
  • 1 tsp sriracha or more to taste

Lettuce Wraps:

  • 1 Rotisserie chicken skin removed and meat shredded
  • 1 10 oz bag Cauliflower rice
  • 1 cup shredded Red cabbage
  • ½ Red bell pepper finely diced
  • 2 heads Bibb Boston or Butter lettuce, leaves removed

For serving:

  • Crushed peanuts
  • Sesame seeds
  • Green onions cut on a bias

Instructions

  • Combine all of the peanut sauce ingredients.
  • Cook the cauliflower rice according to the package directions in the microwave.
  • Lay out the lettuce wrap leaves and add the cauliflower, chicken, red cabbage, bell pepper, peanuts, sesame seeds and green onions. Drizzle generously with the peanut sauce and enjoy!

Notes

  • This is basically an assembly-style recipe as you’re literally going to pile the cauliflower rice, chicken, and veg on top of some lettuce and call it a lettuce wrap. Whisking together the sauce is the most “work” you have to do, and if you want to make that even easier, you can totally buy a store-bought peanut sauce!
  • If you have a peanut allergy, you can swap peanut butter for any nut butter you have on hand. You can also try using sunflower butter or you can skip the peanut sauce altogether and dress your rotisserie chicken lettuce wraps with a little teriyaki or another favourite sauce.
  • If you want to change up the filling and you’re in the mood for cooking, you can cook up some ground chicken, turkey, or beef for the filling! Shredded rotisserie chicken is my go-to since it’s much faster.

Nutrition

Calories: 359kcal | Carbohydrates: 13g | Protein: 39g | Fat: 18g | Saturated Fat: 4g | Cholesterol: 115mg | Sodium: 787mg | Potassium: 722mg | Fiber: 3g | Sugar: 8g | Vitamin A: 1756IU | Vitamin C: 37mg | Calcium: 55mg | Iron: 2mg

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I’ve Maintained My Weight My Whole Adult Life | Habits for Set Point Weight

I discuss the healthy habits that I’ve used as a dietitian to maintain my weight throughout my 20s and 30s.

Abbey standing in front of a house, wearing a light gray dress and smiling.

You might have heard people complain about gaining weight throughout their 20s and 30s. I want to preface this post by saying that weight gain as you enter adulthood is completely normal, and not something to feel shame over. It’s very common and usually due to changing lifestyles as you enter a new season of life. Looking the way you did in highschool shouldn’t be the goal.

With that being said, while my body shape has absolutely changed throughout my adult life (hello motherhood), but my weight has remained remarkably staple. Today I’m going to dive into why, and the healthy habits that help me feel my best and that I believe has contributed to my stable set point weight all my adult life.

Set Point Theory

If you’re a regular here, you know I’ve talked about set point weight. Quick refresher: set point weight is the range where your body naturally falls when you’re not trying to manipulate .it.

My body has a very strong set point weight. I am 35 years old, and outside of two specific life events (aka my eating disorder and pregnancy), I have weighed the exact same, give or take like a couple pounds, since I was around 17. But between and after these specific times of flux, my body naturally returned to the same exact weight. My body composition and where I carry my fat and muscle has absolutely changed after each of these phases of life, but the number on the scale is remarkably stable.

Do I weigh myself?

Standing on a scale to see if I maintain my weight.

And I want to make one thing clear: I don’t weigh myself at home.

I did occasionally during my second pregnancy, but only because it was during the pandemic and we have as much access to prenatal care. But otherwise, I do not regularly step on the scale.

The only reason I know my weight is from my annual doctor check-up, and everytime I’ve noticed my weight is mostly the same.

Genetics

It’s also important to note that set point is largely genetic. The TLDR of why I don’t gain weight: this is the genetic weight I was meant to be.

But still there are little things I do, mostly subconsciously, that help me maintain homeostasis. Some of this is practical advice I can give as a dietitian, and some of these are life lessons and mindset shifts I’ve learned along the way. None of these are hard rules, they’re just what generally feel best to me.

Now let’s get into it.

Healthy Habits to Maintain My Weight

1. Intuitive Eating

Practicing intuitive eating and eating a burger as a daily habit for health.
Pictured: my Hawaiian vegan burger recipe!

This won’t be a shocker, but I eat intuitively. I have lots of blog posts detailing the principles, but in the context of maintaining my weight, I would focus on principles 2 and 6: honouring hunger and fullness.

If we think about hunger as a gas gauge, I like to start eating around a 3, and stop around a 7 or 8 max. Post ED, it literally took me years of eating to a full 10 to feel confident stopping when I was comfortably full and not stuffed. Coming to terms with how bad I physically feel when I chronically overeat played a huge role in getting to this place. My sleep suffers, I get blood sugar crashes, and my digestion is thrown off. I just don’t feel great in my body, and that has made it easier to stop eating when I’m full than the fear of gaining weight.

This mindset shift has kept me out of scarcity mentality and made it easy to effortlessly choose portions that maintain my weight.

2. I don’t drink calories

Clinking glasses of red wine.

Generally, I don’t drink a lot of calories like soda, juice, or even cocktails. I still drink smoothies, but in my head they’re more as a “solid” food. So the only drinks I do enjoy regularly are an occasional glass of wine and my daily lattes.  Because my latte is sacred and can be touched by no one.

Speaking of drinks, lets talk about booze. I don’t drink that much, maybe 2-3 drinks a week. This is mainly because alcohol doesn’t always feel great to me. So again, this is my non-diet culture rationale for me to not refill my glass, which is far more motivating than weight loss. But limiting my booze also unintentionally limits calories. A standard glass of wine or beer is like 120-150 calories, so if you’re doing that every night it adds up. When I was working clinically, I saw how cutting out alcohol was a common way to see weight loss- especially when you’re drinking often.

3. Daily Movement

Woman holding a yoga mat and sitting on a bench.

Moving everyday is a non-negotiable daily habit for health, as exercise has proven benefits for physical and mental health. You might think that daily movement sounds excessive, but we’re not talking Olympian style ultramarathon runs or Barry’s Bootcamp. Typically, I exercise purposefully around 4 days a week. My routine includes a combination of strength training, pilates and barre-style fitness, and walking. I live in Downtown Toronto, so I find that walking just saves me the frustration of traffic and parking.

I also am a natural fidgeter, probably due to my ADHD. Naturally, I end up just moving around unintentionally all day.

4. Salad (Most) Days

Close up of tuna Greek salad.
Pictured: my tuna Greek salad

When I had SIBO, I couldn’t eat salad and desperately missed it. But once I fully recovered, I found that getting that one consistent big bowl of raw veggies and toppings really helped with regularity. This, in turn, is key for SIBO prevention. It also promotes satiety because of the volume and fibre, which inadvertently is key to maintain my weight. This isn’t a rule with my daily eating, but this is what I find myself doing most days. It’s both delicious makes me feel good.

5. Protein at Every Meal and Snack

Savory protein waffles topped with a runny egg that helps maintain my weight.
Pictured: savory egg and cheese waffles

Protein is the king of the satiety hierarchy and we have so much research on its benefits for weight management. I aim or around 100 grams a day, which is ~20-30 grams for meal and ~10 grams at snacks. It isn’t too hard for me to hit either. A typical day of eating looks like protein oats at breakfast, chicken salad at lunch, fish with veggies and rice at dinner, and a big bowl of cottage cheese with fruit and nuts before bed.

6. I only eat out 2x per week.

Only eating out once per week as a daily habit for health to maintain my weight.

This is NOT because I’m thinking about calories or weight gain. In the past, I would full out panic googling the menu and nutrition facts. Now, I mindfully limit my dining out because a) my kids freak out when we go out and b) the combination of booze, a big heavy meal, and late night mean my sleep gets messed up. And nowadays, restaurant prices are another factor to keep in mind. It’s getting super pricey to eat anywhere these days.

When I do go out, I try to keep my Hunger Crushing Combo in my mind. For example, I’ll take a meal I’m craving like mac and cheese and build onto it with a salad starter and a protein. Yes, I still know this meal is higher calorie than something home-cooked, I don’t sweat it because it’s not an everyday thing.

Enjoy the meal, move on.

7. Smart Use of Oils

Drizzling olive oil into a bowl.

I like teaching “smart use” of oils because saying moderate use of oils is ambiguous. and limiting oils risks us falling into scarcity mentality. For me, smart use of oils is not avoiding them, but using them where they are most functional and useful.

So no offense to my Italian friends, but I don’t finish every plate with a generous drizzle of olive oil when i already cooked with olive oil. I add just enough oil to coat the pan while cooking (usually around a tablespoon) and I do ½ and ½ split in vinaigrettes because I prefer a bit more zip from the vinegar.

And when I get salads out, I usually ask for dressing on the side. Again, this is less about calories as it is about preference. I hate globs of dressing on greens so I like to do it in layers. I also find that some salads, like those with cheese or avocado, naturally need less dressing to taste good.

8. Sleep and Stress Management

Cat sleeping under blankets on a bed.

I have pooled a lot of time and resources into sleep and stress management. I was an insomniac for many years, but thanks to medication I’ve come a long way. My journey with anxiety has also been a struggle. Luckily, with a combination of therapy, medication, and meditation, I’ve been managing so much better.

We know that lack of sleep and excess stress are associated with higher body weight and weight gain. During the worst of my insomnia, I was a little heavier and naturally leaned out when I started medicating. This makes total sense because my cortisol was dysregulated, and I was literally getting up and having a full meal in the night because I would eventually get hungry.

Practicing this habit pretty much made it natural to maintain my weight.

9. Gut Health

Taking a probiotic and eating fermented foods to promote gut health and maintain a healthy weight.

We know that that gut bacteria diversity is associated with body weight and risk of weight gain over time. The type of bacteria in your gut affects how calories are extracted and absorbed, and fibre is a key player because it feeds our good gut bacteria.

To take care of my gut, I eat a lot of plant based foods like fruit, salad, cooked veggies and plant proteins. I eat fermented foods like yogurt daily and take a combination of different probiotic supplements like spore based bacillus strains. My SIBO is also gone and I’m feeling better than ever.

Bottom Line

As a dietitian, these are habits that I acknowledge for the maintenance of my very narrow set point weight. That, and the most obvious contributor: genes.  And that is a privilege I know that not everyone has.

The most important point is that I don’t any of these things intentionally to lose weight or out of fear of gaining weight. I do them because they make me feel good. In hindsight I can see they do play a role to maintain my weight.

But if staying thin was my only intention, I would for sure find myself in disordered habits. Getting to this place is a journey that took over 10 years, but I finally feel good to finally make choices from a place of genuine self care.

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Do you struggle with maintaining your weight? Are any of these habits part of your routine? Leave me a comment!

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Healthy French Toast Casserole Recipe (Dairy Free)

If you’re in need of a breakfast casserole that is packed with with healthy fats, fibres and protein, then you need to try my Healthy French Toast Casserole Recipe! Delicious, dairy free, and perfect for brunch, you’ll love this recipe!

birds eye view close up of french toast casserole

One of my all time favourite make-ahead brunch staples is french toast casserole. I’ve been making variations on this recipe for years now and serve it up anytime someone comes over for brunch. I love that I can make it easily dairy free for my dairy-free friends, and can also switch it up by adding in different seasonal fruit. This healthy french toast casserole features apples and raisins since we’re now getting into fall, but I assure you that you can easily add what you’ve got.

Table of contents

Why This Recipe Works

Other than being absolutely delicious and healthy, here are some more reasons why you need to make this healthy french toast casserole recipe ASAP!

  • Make ahead friendly for easy weekend mornings
  • Packed with fibre
  • Packed with protein
  • Family friendly
  • Can easily feed a crowd

Key Ingredients

Overhead view of ingredients needed to make a french toast casserole.

Eggs — I like using omega 3 eggs just to boost up the nutrition in this overnight healthy french toast casserole.

Unsweetened vanilla oat milk — You use whatever unsweetened non-dairy (or dairy) milk for this recipe.

Whole grain raisin bread — I love raisin bread because the cinnamon-y flavour is just so perfect in this sweet breakfast. But if you can’t find a whole grain version, any good hearty bread will work.

Apples — I like using a sweet apple that holds it’s shape like Cortland, Gala or Fuji, but any apple will work great in this recipe.

Nutritious “Add Ins” — Raisins, pecans, flax, hemp hearts and cinnamon are my go-tos, but again, you can throw in any nuts, seeds, dried fruit you have in your pantry instead

Maple Syrup — This is for the topping and really makes the whole thing bubbly, caramelized and sweet.

Vegan Butter — If you’re not dairy free, feel free to us any kind of regular butter or margarine.

How to Make This Recipe

Set of three photos showing how to make french toast casserole.

Step 1: Grease a square 9” baking dish. Then to a bowl, mix together the eggs, oat milk, vanilla, cinnamon and salt.

Step 2: Place the raisin bread pieces into the baking dish, along with the diced apples, raisins, pecans, flax and hemp hearts. Pour the egg mixture over top and toss everything together. Cover with plastic wrap and let it sit in the fridge overnight.

Step 3: When ready to eat, preheat oven to 350 F. Mix together the melted vegan butter and maple syrup and pour over the casserole. Bake for 45-55 minutes, or until golden brown on top and there is some bubbling sweet sauce all around the edges.

Allow to sit for at least 5 minutes before dishing in. Serve with yogurt, fruit or more syrup.

Expert Tips

Ideally, you will want the bread to be a little bit stale so it can soak up the egg mixture. If the bread is not stale or dried out, you might end up with a casserole that’s soggy.

If you forget to prepare this healthy french toast casserole recipe the evening before, it’s not a huge deal! The longer you soak the bread in the custard, the softer it’s going to be. If you forget the night before, just let it soak as long as you can (at the very least an hour!) in the morning before baking it off.

This casserole will last for at least 4 days after baking, making it a great breakfast meal prep as well. When ready to eat, I warm it up in the microwave for a quick breakfast or snack and serve it with yogurt and fruit.

Recipe FAQs

What are other flavour combinations for this healthy french toast casserole recipe?

I’ve done this so many ways, the sky really is the limit. Here are some of my favourite combinations:

Peanut butter + Chia jam + crushed peanuts on top
Strawberries + nutella + hazelnuts
Peanut butter + chocolate chips + banana
Cherries + chocolate chips + almonds
Mango + pineapple + coconut + cashews

What’s the difference between a Baked French Toast vs French Toast Casserole?

Honestly, I kinda think it’s just semantics. It’s all delish. But I would say a baked french toast is more like whole pieces of bread, and french toast casserole is more like bread pudding (cut into cubes). I prefer the cubed version because I feel each piece gets more soaked in custard and it’s just nice to get those crispy caramelized bits on top and moist spongy insides.

What should I serve with this baked french toast?

I like to keep brunch simple. If you’re doing this as your “main”, you could do some scrambled eggs, or little egg cups (like these), along with some fruit salad and yogurt.

Is this breakfast casserole kid-friendly?

My kiddo adores this, and because there is a lot of sweet ingredients, there’s no need to add more syrup on top. I also use it as a great way to get some yogurt in on top.

Can I make this french toast casserole gluten-free?

Yes, just make sure to use gluten free bread and you’re good to go.

Can I make this healthy breakfast casserole vegan?

I have never attempted to make this with flax eggs and I do worry that the flax eggs won’t soak into the bread as well. But if you try it, let me know how it turns out!

birds eye view of french toast brunch casserole

More Recipes You Might Like

Want more delicious and healthy breakfast recipes like this healthy french toast casserole recipe

to make for your family? Try these recipes:

Have you tried making this healthy french toast casserole recipe? Leave me a comment below with your thoughts!

birds eye view close up of french toast casserole
Print Recipe
5 from 7 votes

Healthy French Toast Casserole Recipe (Dairy Free)

If you're in need of a breakfast casserole that is packed with with healthy fats, fibres and protein, then you need to try my Healthy French Toast Casserole Recipe! Delicious, dairy free, and perfect for brunch, you'll love this recipe!
Prep Time15 minutes
Cook Time1 hour
Total Time1 hour 15 minutes
Course: Breakfast, Dessert, Snack
Cuisine: French, American
Servings: 12 servings
Calories: 597kcal
Author: Abbey Sharp

Ingredients

  • 6 large omega 3 eggs beaten
  • 2 cups unsweetened vanilla oat milk
  • 1 tbsp vanilla extract
  • 1 tsp cinnamon
  • Pinch salt
  • 8 cups semi-stale whole grain raisin bread diced
  • 2 medium apples diced
  • ¼ cup raisins
  • ¼ cup pecans
  • 2 tbsp flax
  • 2 tbsp hemp hearts

To top:

Instructions

  • Grease a square 9” baking dish.
  • To a bowl, mix together the eggs, oat milk, vanilla, cinnamon and salt.
  • Place the raisin bread pieces into the baking dish, along with the diced apples, raisins, pecans, flax and hemp hearts. Pour the egg mixture over top and toss everything together. Cover with plastic wrap and let it sit in the fridge overnight.
  • When ready to eat, preheat oven to 350 F.
  • Mix together the melted vegan butter and maple syrup and pour over the casserole. Bake for 45-55 minutes, or until golden brown on top and there is some bubbling sweet sauce all around the edges. Allow to sit for at least 5 minutes before dishing in.
  • Serve with yogurt, fruit or more syrup.

Notes

  • Ideally, you will want the bread to be a little bit stale so it can soak up the egg mixture. If the bread is not stale or dried out, you might end up with a casserole that’s soggy.
  • If you forget to prepare this healthy french toast casserole the evening before, it’s not a huge deal! The longer you soak the bread in the custard, the softer it’s going to be. If you forget the night before, just let it soak as long as you can (at the very least an hour!) in the morning before baking it off.
  • This casserole will last for at least 4 days after baking, making it a great breakfast meal prep as well. When ready to eat, I warm it up in the microwave for a quick breakfast or snack and serve it with yogurt and fruit.

Nutrition

Calories: 597kcal | Carbohydrates: 99g | Protein: 17g | Fat: 16g | Saturated Fat: 3g | Cholesterol: 82mg | Sodium: 630mg | Potassium: 503mg | Fiber: 9g | Sugar: 20g | Vitamin A: 410IU | Vitamin C: 2mg | Calcium: 195mg | Iron: 6mg

Last Updated . Published By 12 Comments

Avocado Deviled Eggs Recipe with Everything Bagel Spice

This Everything Bagel Spice Avocado Deviled Eggs Recipe is Keto friendly, Low Carb, Gluten Free and packed with healthy fats for a super simple lunch or snack!

Full shot of multiple avocado devilled eggs topped with everything bagel spice on a large grey circular plate.

I was actually inspired to make these after my friend told me she made deviled eggs for a party and topped them with everything bagel spice. Instantly I was like HOLY GENIUS, WOMAN! While a simple deviled egg recipe is always welcome, I thought I would turn this into a bit more of a main meal by adding the deviled egg filling to an avocado hole. Hence my Everything Bagel Spice Avocado Deviled Eggs Recipe!

Table of contents

Why This Recipe Works

Avocados are packed with healthy monounsaturated fats, flavor, and creamy texture and are pretty much the universal symbol of food happiness, am I right? I also love this recipe because it’s

  • Accommodates a variety of food preferences and restrictions (i.e. gluten free, keto, vegetarian)
  • Loaded with healthy fats
  • Contains 7 grams of fiber and 7 grams of protein per avocado half
  • Makes for a satisfying lunch!

Key Ingredients

Everything Bagel Spice – a store-bought Everything Bagel Seasoning is definitely a great option and makes life wayyyy easier. But If you don’t have everything bagel spice available at your local store, no need to worry. You can make your own! I have provided a super simple recipe (see recipe below) that only requires poppyseed, sesame seed, garlic flakes, onion flakes, and a bit of salt. Voila!

Cream Cheese – To make this recipe keto, we are upping the fat content by adding in some cream cheese with our eggs. If you’re not keto and don’t care to make this recipe higher in fat, you can certainly go for a lite version.

Greek Yogurt – Greek yogurt not only adds some extra creaminess to the recipe but also gives this recipe an extra protein boost.

Eggs  – Eggs are the star of the show here and this recipe calls for 6 hard-boiled egg yolks. I prefer to use omega 3 eggs to get some extra omega 3 fats in my diet, but free range or organic are also great options.

Six avocado halves with egg yolks in the center, sprinkled with everything bagel seasoning. Two forks and a bowl of eggs.

How To Make This Recipe

Step 1: In a bowl, mix together the everything bagel spice ingredients.

Step 2: To a food processor, puree the egg yolks, cream cheese, and yogurt until smooth. Stir in 1 tbsp of the everything bagel spice.

Step 3: Transfer the mixture to a piping bag fitted with a star tip and pipe into the middles of the avocado halves. Sprinkle generously with the remaining spice mixture and enjoy!

Expert Tips

Make sure to look for ripe avocados at your local store by giving them a squeeze – they should be soft but not too squishy or too firm. If you can’t find any that are ripe and ready to go, a great way to ripen up avocados in a cinch is to put them on the counter in a brown paper bag with an apple or banana. The ethylene gas that’s emitted from the apple and banana will ripen them up in 1-3 days.

Recipe FAQs

Is this recipe kid friendly?

Yes definitely. This recipe is 1000% kid approved! It’s also a great way for your kiddo to get in some healthy fats, protein, and fibre.

What can I serve with this avocado deviled eggs recipe to make it a meal?

This avocado deviled eggs recipe is already loaded with protein, fibre, and fats but could definitely use some beautiful veg on the side or some carbs on the side (if you’re not keto, or low carb). For my keto readers, I’d recommend pairing it with a lovely salad like my keto beet green pesto zoodles. If you’re not keto and are hankering for some carbs on the side, you can opt for some toast and/or fruit to make this a lovely breakfast or a pasta salad.

A full shot of a plate of 6 avocado deviled egg halves. A spoon is scooping up some of the filling of the avocado filling in the half closest to the camera.

More Recipes You Might Like

If you’re like me and Everything bagel spice is literally the spice of life, here are some other delicious recipes you should check out!

Now loves, do you love everything bagel spice? What else should I make everything bagel spice flavoured? Leave me a comment below with your thoughts!

These Everything Bagel Spice Avocado Devilled Eggs are Keto friendly, Low Carb, Gluten Free and packed with healthy fats for a super simple lunch or snack!
Print Recipe
5 from 3 votes

Everything Bagel Spice Avocado Deviled Eggs Recipe

This Everything Bagel Spice Avocado Deviled Eggs Recipe is Keto friendly, Low Carb, Gluten Free and packed with healthy fats for a super simple lunch or snack!
Prep Time5 minutes
Cook Time15 minutes
Course: Side Dish, Lunch
Cuisine: American
Diet: Vegetarian
Servings: 6
Calories: 276kcal
Author: Abbey Sharp

Ingredients

EVERYTHING BAGEL SPICE

DEVILED EGGS

  • 6 hard boiled egg yolks
  • 1/4 cup cream cheese (lite, or regular for keto)
  • 1 tbsp 4% plain Greek yogurt
  • 3 avocados (halved)

Instructions

  • In a bowl, mix together the everything bagel spice ingredients.
  • To a food processor, puree the egg yolks, cream cheese, and yogurt until smooth. Stir in 1 tbsp of the everything bagel spice.
  • Transfer the mixture to a piping bag fitted with a star tip and pipe into the middles of the avocado halves. Sprinkle generously with the remaining spice mixture and enjoy!

Nutrition

Serving: 1avocado half | Calories: 276kcal | Carbohydrates: 12g | Protein: 7g | Fat: 24g | Saturated Fat: 6g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 13g | Cholesterol: 204mg | Sodium: 435mg | Potassium: 570mg | Fiber: 7g | Sugar: 2g | Vitamin A: 534IU | Vitamin C: 11mg | Calcium: 85mg | Iron: 1mg

Last Updated . Published By 44 Comments

The Truth About Drinking Alcohol While Breastfeeding: Will It Harm My Baby?

We review the evidence on drinking alcohol while breastfeeding to determine if it will harm your baby or milk supply.

Coffee isn’t the only thing that keeps me sane these days. As a mom and business owner, my life can get a bit overwhelming, which means that I occasionally reach for a glass (or two) of wine to help me unwind after a long day. I’m past my breastfeeding days, but I didn’t completely forgo alcohol during that time either. Whether it was with my husband, out with friends, or just some well deserved me-time, I drank guilt-free knowing that my milk stayed safe and nourishing for my baby. I know I’m not alone here, ladies! Approximately half of women in Western countries consume alcohol while breastfeeding, and 20% of women in Canada do so as well.

Multiple people raising glasses of beer.

What we’ve heard about the relationship between alcohol and breastfeeding has been…somewhat of a rollercoaster. Some encourage light alcohol intake during breastfeeding, claiming that it stimulates more milk production for the baby, while others choose to follow the “pump and dump” method, which is exactly what it sounds like. After drinking alcohol, the belief is you must “pump” your milk out, and then “dump” it down the drain because apparently the alcohol seeps into your breast milk and is harmful to babe. To say the least, us women have received a ton of mixed messages on the topic, not to mention a lot of shaming if we choose to indulge. A recent review found that 10% of women were warned against drinking alcohol while breastfeeding by healthcare professionals, while 43% were told it was beneficial. Confused yet?

Rest assured that I’m here today, with a drink in hand, to gather and present some evidence that dispels the myths and gets past the “taboo act” of drinking alcohol while breastfeeding.

Alcohol During Pregnancy vs. Alcohol While Breastfeeding

Woman holding her baby to her chest.

So first and foremost: why the stigma? A lot of the confusion comes from the tendency to treat drinking alcohol while breastfeeding as the same as drinking during pregnancy. This has historically been the case with word-of-mouth advice, and even in some studies where they blend these two life stages together when studying the effect of alcohol. The underlying physiology during breastfeeding is totally different from pregnancy – so comparing the two is like comparing apples and oranges. It doesn’t make sense.

In pregnant women, the alcohol passes straight from mom’s bloodstream into the placenta and ultimately can do damage in excess, so it’s definitely recommended to limit or avoid it (click here for a list of other pregnancy foods to avoid). However, when breastfeeding, the metabolism of alcohol and its transfer into the breast milk is a different process.

So what happens? Is it drinking alcohol while breastfeeding harmful? Let’s jump in and find out.

Does Drinking Alcohol While Breastfeeding Harm your Baby?

Before we talk about the health impacts, let’s talk about how much alcohol your baby actually gets through breast milk. To ease your mind before we get into the details, the short answer is: very, very little.

A comprehensive review of forty one studies found that that the average amount of alcohol infants ingest through breast milk is so little that it’s pretty much negligible. When you treat yourself to a drink, alcohol passes into your breast milk in the same concentration that is found in your blood.

Let’s say you were to go full “treat yourself” mode and down four margaritas at the next BBQ. Your blood alcohol concentration would be, on average let’s say, at 0.08%, meaning your breast milk will only contain 0.08% alcohol. To compare, that’s less than some fruit juices, which can contain up to 0.1% alcohol from fermentation! Be careful not to confuse alcohol content in breast milk with your baby’s bloodstream. Just because your milk has 0.08% alcohol doesn’t mean your baby’s blood alcohol concentration will be that amount too. Using the same scenario, if you were to breastfeed 4 oz at your tipsiest state after the margaritas, the baby’s blood alcohol concentration would just be 0.005%. He would have so little alcohol in his bloodstream that it would be clinically insignificant. This is a fancy way of saying it’ll have minimal impact on babe.

Small clear glass on a wooden table.

Even if you’re still not comfortable with the presence of alcohol in your breast milk, there’s no need to pump and dump. Studies show that the alcohol content in blood peaks at 30-60 mins after drinking, and then as your body breaks it down, it will decrease in concentration in the milk. So even if you’re really concerned, you can simply wait a bit before feeding. No need to waste good milk! That’s liquid gold as far as I’m concerned.

What The Research Says

This study of 457 women found that over 60% of participants drank alcohol while breastfeeding at eight weeks and twelve months postpartum. They mostly kept it easy and stuck to less than three drinks per occasion, and less than fourteen drinks per week. That’s still probably more than a lot of woman, nursing or not, drink. Researchers found no association to the baby’s health status and overall development.

The Effect of Alcohol on Lactation

So we know that drinking alcohol during breastfeeding is not directly harmful to the baby, however, some research indicates that it is associated with shorter feeding periods. This study specifically looked at how and why babies drink less – they concluded it’s not a change in the milk flavour, but rather, the mom is simply secreting less. Why is this so?

Us lactating moms have two major hormones to help us: prolactin to stimulate milk production, and oxytocin to release milk. These two work synonymously, like two peas in a pod (sorry, bad mom joke). Studies, like this one, suggest that alcohol inhibits the role of oxytocin in the mom, resulting in a decreased overall breast milk release. However, it’s important to note that it could be related to the amount of drinks, as these researchers found this effect only when mothers had more than 2 drinks a day. 

Another study also emphasized that the energy and nutrient content of the milk remained the same, regardless of alcohol in mama or not. Milk’s still good, people! Though the babies drank less right after mom had some drinks in her, they may have compensated for it at later feeding periods. We’re all born with internal hunger cues, and babies are actually the most responsive to them. What they don’t drink today, they will most likely make up for tomorrow.

Baby in a stroller being fed a bottle.

I also want to emphasize these studies concluded it was still safe to drink alcohol. It was also emphasized that special recommendations aimed at lactating moms are unnecessary. Yes, the feeding periods were shorter, but definitely not to any significant amount that would lead to malnourishment.

The Effect of Alcohol on Baby’s Sleep

When you talk to new parents, the topic of sleep is guaranteed to come up. Sometimes it seems like my whole life schedule revolves around when and how long my son snoozes!

So does post-alcohol breast milk affect baby’s sleep?

Research is saying yes, but only to a certain degree. This study found that breast-fed infants experienced less sleep after exposure to alcohol in their mom’s milk, compared to infants with regular milk. However, this effect only lasted for three and a half hours after feeding time. It’s important to note that the babies compensated by sleeping more in the next twenty hours. At the end of the day, all babies have similar sleep patterns, and any short-term effects balance themselves out!

Mother holding sleeping newborn.

So go ahead and drink away ladies. Just because your sleep suffers as a new mom, doesn’t mean your baby’s sleep has to.

Bottom Line on Drinking Alcohol While Breastfeeding

Person tying their shoelace.

I must note that these studies were generally short-term. There’s currently minimal studies on the long-term effects of drinking alcohol while breastfeeding, so I really can’t speak to that. What I will say though, is that the research we examined today did very, very thorough investigations into this topic. We concluded that no specialized drinking guidelines were needed for lactating women.

So what does this all mean?

It means us moms are just like regular people, so we can follow the regular people guideline of two drinks a day and ten drinks a week, guilt-free. You might notice some small differences afterwards. Such as shorter periods of feeding and shorter sleep times right after feeding, but it’s really nothing to worry about! Your baby will go through cycles of these anyway, and they’ll make up for it another time.

Even though the literature to date suggests that drinking alcohol while breastfeeding is ultimately safe, you still don’t want to overdo it. Getting drunk and handling your baby increases the risk of falls and other accidents. You also want to make sure to never bed share with your baby when you’ve had anything to drink. It may impair your ability to judge your surroundings and keep baby safe in bed.

Look, I’m not here to push alcohol on anybody. I’m all for listening to your body and eating and drinking what you like. If alcohol is not part of your palate, that’s totally cool. Today my goal was to dispel the myths and remove the unnecessary and problematic shame that some may feel when they choose to drink alcohol while breastfeeding. With this in mind, feel free to kick back and relax with a drink in hand! I know I will be. 

Contribution by RD2BE Trista Chan

More Blog Posts You Might Like

Want more breastfeeding nutrition tips? Check out these articles.

Now I want to here from you: do you drink alcohol while breastfeeding? Did you or your babe experience side effects? Let me know!

Last Updated . Published By 16 Comments

Vegan Grilled Cauliflower Steak Recipe with Peach Romesco Sauce

This grilled cauliflower steak recipe topped with a fresh peach romesco sauce makes the perfect weeknight summer dinner.

Grilled cauliflower steaks on a teal plate.

Grilling cauliflower isn’t new to me, but I’m excited to share this new grilled cauliflower steak recipe because it stars one of my fave summer fruits- peaches. Perfect for your next meatless dinner night, this vegan grilled cauliflower steak recipe topped with a fresh peach romesco sauce is the ultimate summer meal. It’s got sweetness, tanginess, and a smokiness you won’t want to miss.

Table of contents

Why This Recipe Works

If you’re looking to incorporate more delicious vegan recipes into your summer meal rotation, look no further! This cauliflower steak recipe is a family friendly hit. I also love this recipe because it’s

  • Easy to make – only 5 steps!
  • A good source of plant based protein (~15 grams/serving)
  • Packed with ~13 grams of fiber

Key Ingredients

Chopped Peaches – Adding fresh chopped peaches for the peach romesco sauce completely elevates this recipe! Peaches add fiber, vitamin A, and vitamin C to this delicious dish.

Cauliflower – Proudly hopping on the cauliflower train (seriously, you can turn this veggie into almost anything!). Cauliflower has a very neutral taste which makes it pair well with tons of different recipes!

Roasted Red Pepper – Roasted red peppers help create a delicious base for the peach romesco sauce that we top this grilled cauliflower steak recipe with!

Almonds – To add some healthy fat and a little extra crunch and flavor, sliced almonds are a great garnish to add to this grilled cauliflower steak recipe!

Grilled cauliflower steaks on a teal plate.

How To Make This Recipe

Step 1: To a food processor, add the red peppers, peaches, almonds, garlic, parsley, mint, vinegar, and olive oil and process until smooth. Season with salt and pepper, to taste.

Step 2: Meanwhile, cut each cauliflower in half down the core, then cut one 1-inch steak from the cut side of one half, and another 1 inch steak from the cut side of the other half. Repeat with the second cauliflower. Keep any remaining bits for a side dish or soup.

Step 3: Preheat grill over medium high heat. In a large bowl or dish, rub the cauliflower with the olive oil, lemon juice and paprika.  Season with a pinch each of salt and pepper.

Step 4: Cook with the lid closed for 6-9 minutes on each side or until fork-tender and lightly charred.

Step 5: Serve the cauliflower with the romesco sauce, topped with almonds, peaches, lemon zest, mint and parsley.

Expert Tips

When I first started making cauliflower steaks, the most difficult part was cutting slices out of a head of cauliflower, but since then I’ve picked up a few tricks. First, cut the cauliflower and half. With one half, cut off a 1-inch steak from the cut side. Do the same thing with the other half. Voila, you’ve got some steaks that are ready to be grilled!

IMPORTANT TIP: instead of throwing out the leftover cauliflower use them as a side dish or in a soup! I usually steam them for my boys because they’re a favorite food. No waste here, at Abbey’s Kitchen.

Grilled cauliflower steaks on a teal plate.

Recipe FAQs

What else can I use the peach romesco sauce for?

This sauce would pair great with pasta or any other grilled veggies. If you want to pair it with a meat, grilled chicken or fish would be delicious!

How do I store this grilled cauliflower steak recipe?

For this recipe, you can store both sauce and cauliflower in an airtight container in the fridge for up to 4 days. You can even freeze this recipe and store it in the freezer if desired!

More Recipes You Might Like

Are you like me and can’t get enough of the cauliflower trend right now? Check out some of my favorite cauliflower recipes on the blog right now!

Have you tried this grilled cauliflower steak recipe yet? would you top these cauliflower steaks with my peach romesco sauce? How do you like to prepare cauliflower for a summer dish? Leave a comment and let me know below!

Print Recipe
5 from 7 votes

Vegan Grilled Cauliflower Steaks with Peach Romesco Sauce

These vegan grilled cauliflower steaks topped with a fresh peach romesco sauce make the perfect weeknight summer dinner.
Prep Time20 minutes
Cook Time10 minutes
Total Time30 minutes
Course: Main Dish, Dinner
Cuisine: Italian, American
Servings: 4 people
Calories: 531kcal
Author: Abbey Sharp

Equipment

  • barbecue

Ingredients

Peach Romesco Sauce

  • 2 1/2 cups peeled chopped peaches about 4-5
  • 12 oz jar roasted red peppers drained
  • 1 cup raw almonds
  • 1 large clove garlic chopped
  • 2 tbsp flat leaf parsley
  • 2 tbsp mint
  • 2 tbsp sherry vinegar
  • 1/4 cup extra virgin olive oil
  • Salt and pepper to taste

Cauliflower Steaks:

Garnish:

  • Zest of 1 lemon
  • Toasted sliced almonds
  • 1 peach diced
  • Mint leaves
  • Parsley leaves

Instructions

  • To a food processor, add the red peppers, peaches, almonds, garlic, parsley, mint, vinegar, and  olive oil and process until smooth. Season with salt and pepper, to taste.
  • Meanwhile, cut each cauliflower in half down the core, then cut one 1-inch steak from the cut side of one half, and another 1 inch steak from the cut side of the other half. Repeat with the second cauliflower. Keep any remaining bits for a side dish or soup.
  • Preheat grill over medium high heat. In a large bowl or dish, rub the cauliflower with the olive oil, lemon juice and paprika.  Season with a pinch each of salt and pepper.
  • Cook with the lid closed for 6-9 minutes on each side or until fork-tender and lightly charred.
  • Serve the cauliflower with the romesco sauce, topped with almonds, peaches, lemon zest, mint and parsley.

Nutrition

Calories: 531kcal | Carbohydrates: 39g | Protein: 15g | Fat: 40g | Saturated Fat: 4g | Sodium: 1254mg | Potassium: 1500mg | Fiber: 13g | Sugar: 18g | Vitamin A: 1215IU | Vitamin C: 190mg | Calcium: 201mg | Iron: 3.8mg

Last Updated . Published By 41 Comments

Protein Pudding Recipe with Bananas and Peanut Butter | Vegan, Low Fat, Gluten Free!

This banana peanut butter protein pudding recipe is vegan and gluten free- perfect for getting your PB fix!

A close up photo of a glass of banana protein pudding recipe with banana garnished on top.

Forget your mamma’s banana pudding, this banana peanut butter banana protein pudding recipe is about to BLOW your mind and make your body feel oh-so-good.

When I went to Texas and Nashville, I sought out banana pudding at almost every meal. I’m a fiend for the stuff and honestly, nothing was going to stop me from getting my fix.

This protein pudding recipe is my own super healthy take on a Southern banana pudding. It’s very different, yes. There’s no eggs. There’s no cookies. There’s also very little added sugar. It has also peanut butter it in (slow down, Southern Belles, I know that’s not how your momma made it). And of course, it’s really really good.

Table of contents

Why This Recipe Works

So if it’s nothing like a Southern banana pudding, why even make it? Let me explain.

  • Gluten-free and vegan, perfect for those with dietary restrictions
  • 7g of plant-based protein
  • Lower in added sugar
  • Good source of potassium (thank you, bananas!)

I love it as a post-workout snack, afternoon pick-me-up, or dessert. It works for ALL occasions!

Key Ingredients

Am overhead photo of a glass of banana protein pudding with banana garnished on top.

Soft Tofu – This is the secret ingredients for a creamy, high protein, pudding recipe. Choose a soft or silken tofu to ensure a smooth texture.

Banana – I love using banana as a sweetener to reduce the amount of added sugar and get more fruit into our diets. My kids go *bananas* for them as well!

Peanut Butter – I typically go for a natural peanut butter that has just peanut butter and salt. I like the runny texture for drizzling and the overall flavour better. However, if you only have the standard Kraft peanut butter, that works as well!

Garnishes – I topped my protein pudding with caramelized bananas, freeze-dried fruit, and crushed peanuts. Go crazy with all your favourites.

How To Make This Recipe

A photo of a glass of banana protein pudding with banana garnished on top in focus with a second one in the background.

Step One: In a small food processor or powerful blender, puree the tofu until very smooth. Add the bananas, peanut butter, vanilla, sugar, and cinnamon and puree until super smooth and cream. Refrigerate until cold, at least 1 hour.

Step Two: Before serving, preheat a medium nonstick skillet over medium heat. Add the coconut sugar and the sliced bananas and cook until the bananas caramelize. Set aside before they burn.

Step Three: When ready to serve, layer a spoonful of freeze dried fruit and a few crushed peanuts onto the bottom of four glasses. Layer with half of the pudding. Add a layer of the caramelized bananas and some additional freeze dried bananas. Then finish with the remaining pudding, a sprinkling of nuts, freeze dried bananas and a caramelized banana. Enjoy!

Expert Tips

For a fun chocolatey twist, try adding a dusting of cocoa powder between your layers. If you’re a REALLY big chocolate fan, some mini chocolate chips too. Just trust me.

Recipe FAQs

Can I make this recipe nut-free?

I haven’t personally tried it, but you could omit the peanuts and swap the peanut butter for sunflower seed butter or Wow Butter. If you try, let me know how it went!

Help, my pudding is too thick!

Add a small splash of milk and try blending again until it reaches your desired consistency.

Help, my pudding is too thin!

The pudding does thicken slightly as it chills. However, if it is still very thin after this, you can try mixing in 1/2 tbsp of ground flaxseed. Let it sit for 10 minutes and see if it has thickened more. Then, repeat until it reaches your desired thickness. Note that adding flaxseed will add a grainier texture!

Am overhead photo of a glass of peanut butter banana pudding with banana garnished on top.

More Recipes You Might Like

If you loved this pudding, you’ll want to try these recipes next.

Love banana pudding as much as I do? Have you ever attempted making a protein pudding recipe? Leave me a comment!

protein pudding
Print Recipe
4.64 from 11 votes

Protein Pudding Recipe with Bananas and Peanut Butter | Vegan, Low Fat, Gluten Free!

This banana peanut butter protein pudding recipe is vegan and gluten free- perfect for getting your PB fix!
Prep Time10 minutes
Cook Time1 hour
Total Time1 hour 10 minutes
Course: Dessert
Cuisine: Canadian
Servings: 4 people
Calories: 193kcal
Author: Abbey Sharp

Ingredients

Pudding:

Garnish:

Instructions

  • In a small food processor or powerful blender, puree the tofu until very smooth. Add the bananas, peanut butter, vanilla, sugar, and cinnamon and puree until super smooth and cream. Refrigerate until cold, at least 1 hour.
  • Before serving, preheat a medium nonstick skillet over medium heat. Add the coconut sugar and the sliced bananas and cook until the bananas caramelize. Set aside before they burn.
  • When ready to serve, layer a spoonful of freeze dried fruit and a few crushed peanuts onto the bottom of four glasses. Layer with half of the pudding. Add a layer of the caramelized bananas and some additional freeze dried bananas. Then finish with the remaining pudding, a sprinkling of nuts, freeze dried bananas and a caramelized banana. Enjoy!

Nutrition

Calories: 193kcal | Carbohydrates: 29g | Protein: 7g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Cholesterol: 0.003mg | Sodium: 27mg | Potassium: 507mg | Fiber: 4g | Sugar: 16g | Vitamin A: 65IU | Vitamin C: 8mg | Calcium: 39mg | Iron: 1mg