Abbey's Kitchen

Healthy Recipes, Nutrition Myth Busting, Healthy Eating Tips

Abbey Sharp

Last Updated . Published By 41 Comments

Veggie Packed Vegan Hamburger Helper Copy Cat Recipe | Healthy One Pot Meals

DISCLAIMER: This post was developed in sponsored partnership with Catelli, however, as always, all opinions are genuine.

This Veggie Packed Vegan Hamburger Helper Copy Cat Recipe will quickly become a one-pot family staple that you and the kids will love! A white bowl of homemade vegan hamburger helper.

The 90s were an interesting time to be a kid. Mood rings were the hottest accessory. Roller blades were the only way to get around. And Hamburger Helper was surely on the table at least once each week. What’s not to love about a package of noodles and seasoning that requires nothing more than a pack of ground beef?

A close up of a bowl of healthy hamburger helper.

When we were growing up, my mom was admittedly not a huge fan of the kitchen, so a one-pot wonder dinner like Hamburger Helper was her BFF. It was our BFF too because it was so damn delicious. But now that I’m older, I work with food as a living, and I’m obviously a little more health-conscious, I figured it was time to retire the boxed stuff and all of the sodium, preservatives and added starches they pack in there. This Veggie Packed Vegan Hamburger Helper is my tasty homemade version, loaded with antioxidants, satiating fibre, good for you fats and powerful protein. And I promise you, it’s legit the tastiest thing you’ll ever eat.

A red skillet containing a vegan version of hamburger helper.

How to Make Veggie Packed Vegan Hamburger Helper

An overhead image with homemade hamburger helper with a box of catelli pasta being spilled out beside it.

My goal was not only to make my Hamburger Helper vegan, but also to load as many antioxidant rich veggies into each bite without missing out on my nostalgic trashy-boxed-meal experience.  I use Catelli’s SuperGreens pasta since it’s literally just made out of wheat, spinach, zucchini, broccoli, parsley and kale. I also love that Catelli is celebrating their 150th anniversary, having evolved to meet Canadians changing health needs like getting more veggies into our kids. And the taste? Amazing, I promise, no one will be the wiser! I also love that it packs 5 grams of fibre and 10 grams of protein per serving along with iron, B vitamins, calcium and magnesium. The cool thing about Hamburger Helper is that everything just goes into the same pot. That means there’s no need to manage multiple pots or pans at the same time, and you only have to wash one thing! No wonder my mom depended so heavily on this stuff.

An angled image of a bowl of vegan hamburger helper in a white bowl with a red skillet in the background. Aside from of course my veggie-loaded pasta, the base of my Vegan Hamburger Helper includes garlic, onion, carrots, celery, bell pepper and mushrooms. In other words, I am loading in the goods. Instead of using sour cream or cheese to add that much-needed creamy element to this dish, I puree some cashews until luscious and smooth. The result is a dreamy bowl of good-for-you pasta that can be cooked in just one pot that your whole family is going to gobble up. An angled image of a bowl of vegan hamburger helper in a white bowl with a red skillet in the background.

Whether you’re frantically trying to get a balanced school-night dinner on the table or you’re just trying to sneak some extra veggies into your family’s meal, this Veggie Packed Vegan Hamburger Helper is for you. Buh bye boxed meal starter kit, hello fresh healthy supper. Welcome to 2017.

Now, I want to know, what family dishes did you grow up with as a child that you would like to see me healthify?

Did you grow up eating Hamburger Helper too?

Have you tried my better for you Veggie Packed Vegan Hamburger Helper?

Leave me a comment below with your thoughts! A pinterest image of a bowl and a skillet of pasta with text overlay \"Copycat Vegan Hamburger Helper.\"

Disclaimer: This post was sponsored by Catelli pasta, however, all opinions are genuine.

A white bowl of homemade vegan hamburger helper.
Print Recipe
5 from 6 votes

Veggie Packed Vegan Hamburger Helper

This Veggie Packed Vegan Hamburger Helper Copy Cat Recipe will quickly become a one-pot family staple that you and the kids will love!
Prep Time15 minutes
Cook Time20 minutes
Total Time35 minutes
Course: Main Dish
Cuisine: American
Servings: 4 people
Calories: 410kcal
Author: Abbey Sharp

Ingredients

  • 250 grams cremini mushrooms stemmed and quartered
  • 1 cup cashews soaked overnight
  • ½ cup unsweetened plain almond or cashew milk
  • 1 tbsp extra virgin olive oil
  • 1 small onion finely diced
  • 2 stalks celery finely diced
  • 2 carrots peeled and finely diced
  • 1 red bell pepper finely diced
  • 3 cloves garlic minced
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • ½ tsp sweet smoked paprika
  • ¼ tsp chili powder
  • 500 grams veggie ground “meat”
  • 1 box Catelli SuperGreens Rotini
  • 3 ½ cups reduced sodium vegetable broth divided
  • 2 tbsp whole grain flour
  • ¼ cup reduced sodium tamari
  • Salt and black pepper to taste
  • Chives minced for garnish
  • Parsley minced for garnish

Instructions

  • In a high-speed blender, pulse the mushrooms until they reach a ground meat like consistency. Set aside and rinse out the blender.
  • Add the cashews and almond or cashew milk to the blender and puree on high until very smooth. This may take about 5-6 minutes of the motor running to get the fats to break down and get creamy. Set aside.
  • In a large nonstick skillet, preheat the oil over medium high heat.
  • Add the onion, celery, and carrots and cook for 3-4 minutes, until softened. Add in the garlic, mushrooms, oregano, thyme, paprika, chili and veggie ground meat. Saute until the garlic is fragrant.
  • Add in the Catelli SuperGreens Rotini and 3 cups of the vegetable broth. Cover with a lid and cook for 12-15 minutes until the broth has been absorbed and the pasta is al dente.
  • In a small bowl, mix together the remaining ½ cup broth, flour and tamari until smooth. Mix it into the pasta along with the cashew cream and stir until well coated. Season with salt and lots of black pepper, to taste.
  • Serve hot topped with chives and parsley as garnish, if desired.

Nutrition

Calories: 410kcal

Last Updated . Published By 14 Comments

Vegan Cinnamon Bun Chewy Granola Bars | Gluten Free and Plant Based Snack

These Vegan Cinnamon Bun Chewy Granola Bars are the perfect Healthy Gluten Free and Plant Based Snack to help get you through the 3 PM energy dip.

An angled image of multiple cinnamon bun granola bars on a brown cutting board. So I’m officially in my second trimester and I’m snacking up a storm. Honestly, we can’t keep enough snacks in the house to quell my snacking desires.  And while I may use the pregnant card to justify my insatiable appetite, the reality is I’ve always been a snack queen.

A close up image of multiple cinnamon bun granola bars on a brown cutting board.

While I do think there are now a ton of healthy bars on the market that have real, amazing ingredients, I sometimes also like to make my own so I can have it just right. And since my eternal guilt-free pleasure is cinnamon buns, I decided to pack all of those cinnamon-y, cream cheese-frostingy, mind blowing flavours into a healthy gluten free and plant based snack. Say hello to my Vegan Cinnamon Bun Chewy Granola Bars, the only snack you’ll ever need again.

How to Make Vegan Cinnamon Bun Chewy Granola Bars

An overhead image of granola bars in a white baking dish.

So let’s start with the base of these Vegan Cinnamon Bun Chewy Granola Bars before moving onto the crowning glory. I start with a combination of some super sticky dates, natural almond butter, banana and maple to get the sweet sticky “caramel” like feels going. Then I mix in a ton of gluten free oats, almonds of all varieties and some chewy raisins for good measure. I LOVE the raisin addition but if you’re not #teamraisins then by all means, you can leave them out and just add more nuts.

An overhead image of two cinnamon bun granola bars on a brown cutting board stacked on top of each other.

I also like to use a combination of sliced almonds and chopped almonds in my Vegan Cinnamon Bun Chewy Granola Bars so that I can get a little more textural contrast in the bars, but again, if you don’t already have a bag of almonds lying around, you can do one or the other to save money and hassle.

An angled image of multiple cinnamon bun granola bars on a brown cutting board.

Now these babies are CHEWY bars, not hard, break your teeth off bars. In fact, everyone who has sampled them, loved them to bits when compared with typical store-bought bars. But if you want to make them harder, you can add a bit more oats and bake them for an extra 10 – 15 minutes.

A hand holding up a vegan cinnamon bun granola bar.

Okay, so now that we’ve got the base of my Vegan Cinnamon Bun Granola Bars rocking away in the oven, let’s talk about the best part- the cream cheese drizzle. OMG. I don’t care WHO you are or where you can from, you CANNOT have cinnamon buns without cream cheese frosting. This is a vegan cream cheese drizzle since I used vegan cheese, but if you’re not plant-based you can totally just use regular cream cheese OR omit the drizzle all together. Either way, they’re amazingly tasty bars. Also, the recipe makes more cheese than you’ll need so that you’ve got extra to just squirt in your mouth. You’re welcome.

A hand holding up a cinnamon bun granola bar.

So I want to know, if you had a dessert flavor combination that you ADORED and wanted to be made into a better for you snack, what would it be?

Leave me a comment below with your thoughts!

A pinterest image of multiple cinnamon bun granola bars on a brown cutting board with the text overlay \"Vegan Cinnamon Bun Granola Bars.\"

These Vegan Cinnamon Bun Chewy Granola Bars are the perfect Healthy Gluten Free and Plant Based Snack to help get you through the 3 PM energy dip.
Print Recipe
5 from 2 votes

Vegan Cinnamon Bun Chewy Granola Bars

These Vegan Cinnamon Bun Chewy Granola Bars are the perfect Healthy Gluten Free and Plant Based Snack to help get you through the 3 PM energy dip.
Prep Time10 minutes
Cook Time40 minutes
Total Time50 minutes
Course: Snack
Cuisine: American
Servings: 12 bars
Calories: 260kcal
Author: Abbey Sharp

Ingredients

Granola Bars

Cream Cheese Drizzle

Instructions

  • Preheat the oven to 350°F, and line a 9-inch square baking dish with parchment paper, allowing excess paper to hang off each side.
  • In a food processor or high-speed blender, purée the dates, almond butter, banana, maple syrup, oil and vanilla until smooth with flecks of dates.
  • In another large bowl, mix together the oats, cinnamon and salt.
  • Manually stir the date mixture into the oat mixture, then stir in the almonds, raisins, and hemp hearts, until evenly combined with crunchy bits strewn throughout. Press evenly into the baking dish and bake for 35 to 40 minutes, or until the edges start to brown. Allow to cool completely before cutting into bars.
  • Meanwhile, combine the cream cheese, coconut oil, icing sugar, vanilla, and almond milk in a food processor or blender and puree until smooth. Transfer to a piping bag.
  • Using a piping bag, drizzle the cream cheese over the bars and transfer to the fridge until ready to eat.

Nutrition

Calories: 260kcal

 

Last Updated . Published By 45 Comments

Six Not-So-Sexy Side Effects of Juice Cleanse Diets

I share the not-so-sexy side effects of juice cleanse diets in this surprising tell-all!
According to a recent survey by the Canadian Council of Food and Nutrition, 46% of Canadians get their food and nutrition information from the Internet, 76% use magazines, newspapers and books, and 66% use friends, relatives and colleagues. That is, for most users, non-scientific “knowledge” has become so rampant it’s uncontested, when in fact these “truths” are based in nothing more than opinion or fabulous marketing. One of the most prevalent internet sensations today that has me rolling eyes all over town are Juice Cleanse Diets.
Three glasses of juice with the corresponding produce over top: tomato, pineapple, and apple.

Photo credit: NYU Local

From daytime TV segments, to magazine ads, to “expert” blogs and pricey specialty products, you have surely all been engrossed with the latest and “greatest” in juice cleanse diets dogma. They have claimed to make you quickly drop pounds, cure digestion woes, improve energy and concentration, and rid the body of the so called “toxins” that supposedly lie within like some demons that need to an exorcism.  But are cleanses really all they’re cracked up to be? Let me, a Registered Dietitian, lay down some science that might explain why I’m personally not so convinced.

Your Body is Not “Dirty”

I hate the rhetoric of cleansing that comes hand in hand with juice cleanse diets. The language and terms often used in the media suggests that our bodies are “dirty” or “impure”, assumedly due to the many “sins” we commit like drinking alcohol or eating high fat pastries. Instead of being angry with your body, why not treat it with compassion, love and nourishment. This step alone will make a huge difference in how you carry yourself and how you feel.

A tableful of fruits and vegetables with three glasses of juice.

Photo Credit: Afrobella

We Have a Liver for Good Reason

Our bodies are miraculous creatures of their own. They have been “detoxifying” themselves since the beginning of time, and there’s no reason why our generation would suddenly be in need of intervention like juice cleanse diets.  I’ve done a lot of digging, and I haven’t found any solid scientific studies to suggest that your body needs to be cleansed, and that any product or regime on the market is a good means to do it. That’s because your liver removes waste from the bloodstream and transfers it to the kidneys for the disposal in the urine, while your large intestine reabsorbs water and minerals and passes out the waste. You can watch this process happen every day, just take a look in the toilet! If you’re not seeing enough “evidence”, the problem is likely that you’re just not getting enough fibre and water rather than some sign you need a strict liquid regime. Just try adding lots of additional whole fruit, vegetables, whole grains, beans and legumes to your diet, and getting in few extra cups of liquid and you’ll be good to go (heh- I made a bathroom pun.)

Why People Feel Good

So what’s all this about talk about how amazing people feel while doing one of these juice cleanse diets? Well, this really comes down to the context of the cleansing period. Let me give you an example to help illustrate what I mean. I have a friend who does a cleanse every once in a while and claims to feel amazing. I don’t doubt it at all. While on the cleanse, he doesn’t drink alcohol and because he’s not out partying late at night, he regularly makes it to his morning exercise class. In contrast, when he’s not “on” the cleanse, he drinks a fair bit of booze for a few nights a week and therefore is too hungover to make it to the gym. So what is it? The juice cleanse diet or the healthy habits that seem to be part and parcel of it? My tip is to skip the challenging juice cleanse diet and just get to the good stuff.

Three glasses of juice.

Photo credit: Sf Blogs

Big Industry is Big Trouble

Let’s not forget that the diet industry, including those that create juice cleans diets and products, is a marketing powerhouse. They make millions every year telling you that your body is full of toxins, and that their products are the route to all health. And while yes, fruits, vegetables, whole grain, low fat dairy and lean proteins have marketing boards too, the benefits of these food groups are well documented in research. With cleanses, they’re living off sexy advertisements, celebrity endorsements and claims alone. Next time you read a glowing testimonial of a juice cleanse diet, just take a minute to think about whose interest is being served and if a marketing board is behind the campaign.

The Not So Sexy Side-Effects of JUICE CLEANSE DIETS

1)    The Weight Comes Back with Vengeance- Good news first- you probably will lose weight on a Juice Cleanse, simply because the daily caloric intake will be so much lower than your accustomed. But like most fad diets, the weight you will lose on these Juice Cleanse diets will predominantly be water and not fat loss. After a prolonged amount of time, you will start breaking down muscle stores as well, leaving you with a higher fat : lean tissue ratio then when you started. The result of that is that you’re metabolism will begin to slow due to reduced muscle mass, so the minute you start eating the way you previously had, you will gain all your weight back plus more. Probably not what you had in mind.

2)    Things Feel a Little Clogged Up or Are Coming Out Like Lava (sorry for the mental image)- So this here really depends on how your body responds to the abrupt dietary changes, and the exact contents of what you’re putting in. When you’re just drinking liquids all day, there is a good chance you’re not getting in enough dietary fibre, since fibre exists in the skins, pulp and pith of whole fruit and veg (most of which is extracted when you juice). The result is that you’re probably going to feel a wee-bit constipated after a few days. In contrast, some cleanses (like the notorious Master Cleanse) have ingredients that tend to irritate the bowel and send you rushing to the washroom in the middle of work outs, business meetings or sleep. Neither extreme sound ideal (or healthy) to me.

3)    You Feel (and Look!) Lethargic & Exhausted- A lot of these juice cleanse diets are not nutritionally balanced, and specifically lack protein and fat. I know the media has demonized the heck out of fat, but without it, a lot of essential vitamins and minerals cannot be absorbed. Without adequate levels of dietary protein, fat, fat soluble vitamins, and the various other missing nutrients from a juice cleanse diet, you’ll likely feel exhausted. Usually when I’m exhausted because I haven’t had enough fuel, there’s no way I’m going to power through a 45 minute hard-core spin class. The result is you may actually end up regressing in your health habits while on the cleanse. Furthermore, after an extended period of time, your luscious hair will lose its shine, your skin will lose its elasticity and your immune system may decline.  None of this sounds very sexy to me.

4)    You Get Stuck in the Restrict-Binge-Repeat Cycle- Like most restrictive diets, a lot of people find that the second they “cheat” and eat something that’s not on these juice cleanse diets, they throw in the towel and binge on everything and anything they see. This is actually a fairly good coping mechanism that you shouldn’t feel guilty about. If you restrict yourself of something your body and mind both need (ie. calories and the comfort of eating), you start to get a little obsessive about food. You think about your next juice, or when you’re going to be “off” the cleanse, and dream about cakes, milkshakes and poutine. With that kind of stimulation, it’s nearly impossible not to have a massive binge the second you get your hands on something more appealing than sweet water. Unfortunately, this sets us up for the restrict- binge cycle, which wreaks havoc on our metabolisms and relationships with food.

5)    Your Social Life Takes a Hit- Do you really want to be the one at the birthday celebration at the new trendy restaurant ordering water with lemon while you’re friends indulge in a celebratory cake? What about a cultural celebration with your family around food? Food is one of our biggest sources of culture, pleasure, social sharing. There is plenty of solid research to suggest that strict dietary patterns can be socially isolating, and interfere with personal relationships. To me, this is one of the biggest reasons why I wouldn’t personally get into something like these juice cleanse diets.

6)    I’d Rather Spent my Money on Shoes- I mean, wouldn’t you? Most regimes are priced around the $100 a day mark, which is not exactly eating on a budget if you ask me. A pair of shoes per day or a case of kale juices? You know the answer to that.

Multiple glasses of juices.

Photo credit: Juice Dieting

In conclusion, I know I sound like a Negative Nancy here about juice, but it’s not all bad stuff. I actually think it’s a great idea to have a freshly squeezed vegetable and fruit juice every once in a while, and do so myself whenever I feel like sipping on something refreshing and light. Sure, I would always rather people eat the whole fruit and veg where there is fibre and you get the satisfaction of chewing, but ultimately, if juice is the only way you’re willing to get in your veg, then do it. Having said that, do I advise people to spend a hundred dollars a day on one of these juice cleanse diets in the hopes of losing a few pounds? Definitely not, the reasons for which are well documented above. As my key take away, I want you to consider this- any time anyone asks me my opinion on the fad diet du jour, I always ask, “can you do this for the rest of your life every day?” The answer is almost always no, and my follow up then, is “Okay, then don’t even start because any weight you lose you’ll regain and usually with a bit more.” Try asking yourself the same thing!

What are your thoughts on juice cleanse diets?

Have you tried any?

Any success? Let me know below!

I share the not-so-sexy side effects of juice cleanse diets in this surprising tell-all!

Last Updated . Published By 19 Comments

Vegan Halloween Chocolate Mousse Graveyard with Gluten Free Crispy Chocolate Soil

This Vegan Halloween Chocolate Mousse Graveyard with Gluten Free Crispy Chocolate Soil is the perfect Halloween treat to serve at your Halloween party- for adults and kids, alike!

A close up of a Halloween graveyard mousse with an edible gravestone saying RIP in chocolate.

I know it’s just the start of October, but I’ve already started to plan my annual Halloween bash and I’m definitely going to need treats. While I would never discriminate against a classic Fun sized Reese’s peanut butter cup (NEVER EVER), I feel that sometimes it’s nice to offer something a little more sophisticated. Both for the kiddos and of course, the adults. This Vegan Halloween Chocolate Mousse Graveyard with Gluten Free Crispy Chocolate Soil totally fits the Halloween theme but is surprisingly healthy and light.

How to Make Vegan Halloween Chocolate Mousse Graveyard with Gluten Free Crispy Chocolate Soil

A close up of a Halloween graveyard mousse with an edible gravestone saying RIP in chocolate with a second one in the background.

Halloween for me is all about the chocolate. Yes, there are other chocolate holidays like Valentines, Easter and Christmas, but Halloween is totally unapologetic about it, and my goodness, this mousse is a dream.

An overhead photo of a Halloween graveyard mousse with an edible gravestone saying RIP in chocolate.

It starts in the blender or food processor by pureeing some ripe avocados (yep, you read that right) with melted chocolate, almond milk, vanilla and a little salt and maple syrup, to taste. The amount of syrup will depend on the ripeness and size of your avos, but also just how sweet you like it.

A close up of a spoon taking out a spoonful of Halloween graveyard mousse with an edible gravestone saying RIP in chocolate.

To create a “graveyard” soil, I mix together some melted dark chocolate with Rice Krispies and some cacao nibs for a crunchy texture. Then you can find some cookies or lady fingers and draw “RIP” on each of them for dipping. You can also totally write each of your guests’ names on the cookies if you feel like being extra cheeky.

The result is a spooky dessert that I promise you everyone, no matter how old or young they are, will absolutely adore.

Now, I want to know, what trick or treats are you serving up on Halloween?

Have you tried this Vegan Halloween Chocolate Mousse Graveyard with Gluten Free Crispy Chocolate Soil?

Leave me a comment below with your thoughts!

A pinterest image of Halloween graveyard mousse with an edible gravestone saying RIP in chocolate with the overlay text \"Vegan Chocolate Halloween Mousse Graveyard.\"

A close up of a Halloween graveyard mousse with an edible gravestone saying RIP in chocolate with a second one in the background.
Print Recipe
5 from 3 votes

Vegan Halloween Chocolate Mousse Graveyard with Gluten Free Crispy Chocolate Soil

This Vegan Halloween Chocolate Mousse Graveyard with Gluten Free Crispy Chocolate Soil is the perfect Halloween treat to serve at your Halloween party- for adults and kids, alike!
Prep Time20 minutes
Cook Time2 minutes
Total Time22 minutes
Course: Dessert
Cuisine: American
Servings: 4 people
Calories: 320kcal
Author: Abbey Sharp

Ingredients

Mousse:

Soil:

  • 50 g dark chocolate vegan if needed, finely chopped
  • 1 cup Rice Krispies cereal
  • 3 tbsp cacao nibs

Tomb Stone:

  • 4 cookies or lady fingers gluten free and vegan, if needed
  • 1 oz dark chocolate vegan, if needed, finely chopped

Instructions

  • To make the mousse, in a microwave, heat the chocolate over 50% energy level until melted. Transfer it to the food processor or blender with the avocado, vanilla, salt, maple syrup to taste, and enough almond milk to help it get smooth but to stay thick and creamy.
  • To make the soil, in a microwave, heat the chocolate over 50% energy level until melted. Transfer to a bowl with the Rice Krispies and toss until well coated. Spread it out onto a silpat on a baking sheet and allow to cool in the fridge. Mix in the cacao nibs.
  • To make the tomb stone, heat the chocolate over 50% energy level until melted. Transfer to a piping bag and snip a tiny corner out. Draw the word RIP or a name on each cookie and allow to cool for a few minutes to set.
  • To assemble, divide half of the chocolate soil between four glasses or mason jars. Top with mousse and another layer of the soil. Insert a cookie and enjoy!

Nutrition

Calories: 320kcal

Last Updated . Published By 44 Comments

3 Healthy Fall Holiday Cocktails | Lightened Up Party Drinks

These three healthy fall holiday cocktails are lightened up drinks you won’t be able to resist. From Sangria, to Bourbon, to a morning Mimosa, serve these at your next holiday party guilt free!

A table with three holiday cocktails with pumpkins, apples, and pear in the background.

Guys, I know I don’t have to tell you think but I do love my drinks. I love cocktails and I love entertaining, and I especially love the holidays. What I don’t love? Waking up with a double whammy booze and sugar hangover from too many rich, sickly sweet drinks! I’ve got an alternative here, folks! These three Healthy Fall Holiday Cocktails will become your go-tos for entertaining this season!

Overhead image of a cocktail.

How to Make Healthy Fall Holiday Cocktails

So I call it balanced boozing. When I drink, I like to make sure I cut back on the booze (1 to 1 1/2 oz max), cut back on the sugar (try to avoid the super sweet simple syrups), and drink at least 1-2 cups of water between each cup of alcohol. These three healthy fall holiday cocktails are so flavourful, you can sip and savor each one and never feel deprived.

Healthy Fall Holiday Cocktail #1 : Pumpkin Pear Chai Bourbon Smash

This baby starts with Healthy Fall Holiday Cocktail starts with a chai tea and pumpkin based syrup that is far lower in sugar than any simple syrup you’ve ever seen. It’s gingery, sweet, and spicy and plays up the smoky bourbon beautifully.

An angled photo of two pear cocktails.

Healthy Fall Holiday Cocktail #2 : Apple Pie Mimosa

This Healthy Fall Holiday Cocktail is super easy- it’s just cider, sparkling wine and a garnish of cinnamon on the rim. Sweet, refreshing and delicious!

Two flutes of holiday cocktails.

Healthy Fall Holiday Cocktail #3 : Apple & Cranberry Kombucha Sangria

Two glasses of holiday cocktails.

I am a sucker for sangria so I was dying to whip up this ginger Kombucha based drink. Load it up with lots of lemon, apple slices and tangy cranberries for a refreshing drink.

What are your favourite Healthy Fall Holiday Cocktails?

What cocktails would you like to see me lighten up for a little balanced boozing? Challenge me lovelies- I’ll take any excuse to up day drink lol!

Leave me a comment below with your go-to drinks!!

A pinterest image of holiday cocktails with text overlay \"Healthy Fall holiday cocktails.\"

An angled photo of two pear cocktails.
Print Recipe
5 from 4 votes

Pumpkin Pear Chai Bourbon Smash

These three healthy fall holiday cocktails are lightened up drinks you won't be able to resist. From Sangria, to Bourbon, to a morning Mimosa, serve these at your next holiday party guilt free!
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Course: Drinks
Servings: 8 people
Calories: 120kcal
Author: Abbey Sharp

Ingredients

Syrup:

Cocktails:

  • 8 oz Bourbon
  • 12 oz pumpkin syrup recipe above
  • 8-12 oz club soda depending how strong you like it
  • 8 pieces candied ginger

Instructions

  • Bring the water to a boil in a small saucepan. Once boiling, add in the pear, maple, pumpkin, ginger, pumpkin pie spice, and lemon juice. Cover and simmer for 5 minutes. Turn off the heat, add in the chai tea bag and vanilla, and let sit until fully cooled. Using a slotted spoon, remove all of the pear, ginger and tea bits and set aside.
  • To make a cocktail, add the 1 oz bourbon, and 1 1/2 oz of the pumpkin syrup to a mixer with ice. Shake until well chilled, then strain into a cup. Top with club soda and garnish with a piece of candied ginger.

Video

Nutrition

Calories: 120kcal
Two flutes of holiday cocktails.
Print Recipe
5 from 4 votes

Apple Pie Mimosa

A sweet easy morning drink!
Prep Time5 minutes
Total Time5 minutes
Servings: 8
Author: Abbey Sharp

Ingredients

  • 1 cup apple cider
  • 1 bottle sparkling wine

Garnish:

Instructions

  • Lightly wet the rim of the champagne flutes and dip into the ground cinnamon.
  • Put 2 oz of apple cider in each champagne flute and top with 3 oz of sparkling wine. Garnish with a slice of apple.
Print Recipe
5 from 7 votes

Apple & Cranberry Kombucha Sangria

An easy drinking fall take on the classic summer drink!
Prep Time10 minutes
Total Time10 minutes
Servings: 8
Author: Abbey Sharp

Ingredients

  • 1 bottle white wine
  • 2 cups ginger kombucha
  • 1 apple cored and thinly sliced
  • 1/2 lemon thinly sliced
  • 1/2 cup frozen cranberries

Instructions

  • Pour everything into a large jug with ice. Divide between glasses and enjoy!

Last Updated . Published By 29 Comments

Top 10 Stress-Free Dinner Party Tips

DISCLAIMER: This post was developed in sponsored partnership with Cascade, however, as always, all opinions are genuine.

Learn my top 10 stress-free dinner party tips to throw one hell of an impressive dinner party this holiday season!
 
Watching my parents and grandparents throw one beautiful dinner party after the other with family and friends, as a child, I couldn’t wait to grow up and entertain. Thankfully, as I matured into an actual adult with my own actual kitchen, actual dining room and actual cooking skills, I never lost my love for sharing great memories and great food. Actually, I’m known to throw some pretty delicious events in my circles – whether we’re talking an intimate weeknight double date or a full blown house-full dinner party. Let’s just say, I’ve accumulated some awesome stress-free dinner party tips in my time.
 
cascade_14_of_29.jpg

There’s just one problem with my dinner party addiction. I really, really hate cleaning up. Actually, in all honesty, cleaning is the one unfortunate aspect of entertaining that prevents me from having company over every night of the week. My mom (and fiancé) say I’m a tornado in the kitchen- but that’s just how I do my thing. Hey, as long as the food tastes good, looks great, instagrams beautifully- isn’t that all that matters? Thankfully, I’ve dreamed up some solid dinner party tips for that now too.

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I tend to make a mess…

Apparently when you live with another human who happens to also be a clean freak, online food porn and perfect roast chicken is not a good enough reason to make a mess. So I was on a mission to find an easy, quick, pain-free solution to my dinner party woes that wouldn’t involve chipping my mani, ignoring my guests as I clean up, or (shamefully) getting everyone to help.

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Lord knows I don’t want to have to scrub that…

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Or that.. yikes.

So a week ago, I picked up a bag of Cascade Platinum, a cart full of groceries, and invited over a few of my favourite friends for a dinner party- Kyla Zanardi (my YouTube producer) and Matt Basile (TV host and owner of Fidel Gastros). I was armed with my secret cleaning weapon, and my own arsenal of dinner party tips to put into practice.

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After perusing Chef Michael Smith’s Family Meals cookbook for inspiration, I created a menu with some of the stickiest, gooiest, greasiest recipes I knew how to make (exactly the foods I usually avoid making as a way to cut back on hours spent scrubbing.)

Dinner Party Menu

Sticky Honey Moroccan Chicken
 
Sweet & Sour Pomegranate Molasses Carrots
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Bubbling Baked Mac n’ Cheese
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Pancetta & Caramelized Shallot Pea & Asparagus Salad
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Buttertart Brownies
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Yep. I combined two of the messiest desserts I could think of into one disastrous pan. Wish me luck.

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I set the table simply with a pretty flower arrangement, colourful table runner and placemats and kept things simple with rustic plates and a single set of simple cutlery. This was a casual late Spring meal with friends, so no need to bust out the fine china and 4 forks no one knows what to do with.

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Drinks-wise, I have a lot of cool barware that I wanted to show off at my dinner party, so I served a fruity Gin, Elderflower and Peach cocktail to start. After that, it was beer, cider, and an easy drinking Pinot Grigio – some options we were testing out for our upcoming engagement party.

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I wanted to keep things convivial and easy with family style fare. That meant no fussy plating, and crusty casserole dishes served straight to the table so guests could serve themselves. Personally, I don’t like when hosts serve my plate anyway (I know, I know, Type A rears its ugly head.)

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When dessert rolled along, I wanted a little change in scenario so I offered tea along with a platter of brownies on the couch. This may not always be possible depending on the size of your space and how many guests you’ve got over, but it is nice to be able to recline after a big (gluttonous) meal.

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As my fiancé entertained at the dinner party, I put Cascade Platinum to the test, loading up the dishwasher and popping in a single pod. I was really truly apprehensive about not scrubbing the stuck on brownie bits, cheese, honey and molasses that was caked onto the pans- I didn’t even rinse anyone’s soiled plates remove baby peas or pancetta bits.

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Sticky molasses pan!

Yep, I was throwing myself in blind to the unknown world of no-rinse dishwashing and I feared there was a good chance I would be getting a scrub-a-dub arm work-out in at 11 PM on a Friday night.

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I couldn’t believe my eyes…

Well, no short of a lie, my cheesy caked-on dishes came out #SparklingClean without any pre-rinse, soak or scrub. Kyla and I were floored, while the guys…well, they didn’t really care. Cascade Platinum is really the only dishwasher formula I’ve found that makes clean-up as easy as load in, load out without any need to pre-rinse or scrub.

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Sparkling clean!!

What else have I learned in my experiences entertaining?

My Top Stress-Free Dinner Party Tips

Dinner Party Tips #1) Plan & Schedule Ahead

Okay, so I know not everyone is as Type A as I am, but this will save you mucho stress (and mistakes) in those precious moments when your guests are walking in the door. Once you’ve compiled your recipes, a week before your dinner party, check the pantry and build a comprehensive shopping list. Then working backwards from the party start time, plan out at exactly what time you’re going to do what. I go so far as to write down when I’m going to shower and use the ladies room. Ha, just kidding. Kinda.

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Dinner Party Tips # 2) Go Tried & True – with a Twist

You’ve heard it time and time again- don’t choose recipes you’ve never made before. I agree with that- kind of. If you’re somewhat skilled in the kitchen (no need to be a professional chef, but if you regularly cook), my suggestion would be to stick to a technique or base recipe you know, but switch something up to make your dinner party special. For example, every holiday I make my Ultimate Stuffing, but I often switch up the veggies, herbs and fruit add-ins to give my guests something unique to look forward to. Now, sometimes, this is not a great idea- like if you’re famous in your circles for a very specific dish and you know everyone will ring your neck if you dare try something even slightly new. But in my experience, this keeps you and your guests interested.

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A classic Mac n’ Cheese- how can you go wrong?

Dinner Party Tips 3) Organize & Consider Fridge Space

Before my dinner party, I go through the fridge and remove anything expired or questionable. You need to make as much room as possible for your groceries, drinks and desserts- especially at the holidays when there are big turkeys, roasts and hams to accommodate.  I then try to choose recipes that include a few pantry or freezer staples so you don’t end up overloading your fridge with ingredients and leave no space for the booze. Hello! No good dinner party host serves a guest a luke-warm beer.

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Dinner Party Tips 4) Cook (as Much as You Can) Ahead

When I’m planning a dinner party menu, I try to look for family style recipes that can be mostly cooked ahead of time and then re-fired at the last minute. For example, casseroles are generally really great for this because most of the steps can happen before your guests arrive, and then you just throw some cheese on top, pop it in a hot oven, and its hot and ready for guests. For any dishes that have last minute elements (like grated cheese toppings, or fresh herb garnishes), I always create a mis en place. Not only does this save you time during those hectic last moments, but it also helps ensure you don’t forget that you wanted to throw a little chopped parsley on your braised lamb leg once it came out of the oven.

 
Dinner Party Tips # 5) Dig Out Serving Ware & Set The Table Ahead

Notice a dinner party trend here? You gotta get organized, folks. Simply dress your table with a simple table cloth or table runner, and have all of your cutlery, plates, glassware and serving dishes ready to go. I also recommend making sure you have a vase in an easy to access place (aka. not hidden behind your luggage in your storage locker) just in case a guest graciously decides to bring you flowers.

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Sparkling clean with no pre-wash!

Dinner Party Tips 6) Make Drinking Easier

Unless I’m running a full bar with a hired bartender, I try to limit the cocktails to one signature drink at a dinner party (like a take on Gin & Tonic, Margarita, or Caesar bar) so that you’re not busting out every possible garnish in the fridge and googling recipes instead of spending time with your guests. The rest of the night should be strictly grab, open and pour kinds of drinks. In other words, while its always nice to offer your guests drinks when theirs are getting low, if you’re keeping it casual, its nice when they can top themselves off when you’ve got your hands full. Keep the fridge stocked with a range of craft beer cans and an easy drinking white wine, and decant a red before guests arrive.

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Dinner Party Tips 7) Put Music On Before Guests Arrive

This is something I am always forgetting to do, partially because the technology is not my strong point and partially because I’m usually so busy with the food that I can’t be bothered trying to figure it out. But music really does set the tone, and can help fill the silence between topics of conversation. Decide on a station or build a playlist (that’s not too loud or fast) and just let it run.

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Dinner Party Tips 8) Delegate & Be Honest When Guests Offer to Help

Remember how I said that music is not my forte? Well then tell your partner or (nicely ask) your best friend to figure it out for your dinner party. And when guests ask if there’s anything they can bring, consider their offer genuinely and take them up on it! In my experience, when you tell a guest not to bring something, then they usually do anyways, so you might as well let them know what the theme is or what would be most helpful for you. If it means you can scratch off needing to make a salad or another trip to the liquor store, help yourself out and say YES to the helpful guest!

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Dinner party Tips # 9) Do a Dish Load Before Guests Arrive

You’ve been cooking up a storm before your dinner party, and surely you’ve got some messy pots, pans and utensils piling up your sink. Take the time to do a full load with my go to Cascade Platinum before your guests arrive. It’s never fun to get through dinner, only to realize you still have a full dishwasher of dirty dishes and then have to pile your soiled dinner plates up in the sink. Make it your goal to get that dishwasher empty before you even sit down to eat. Then, after dinner, quickly load all of the dinner dishes into the dishwasher again with another Cascade Platinum pod. No pre-scrub means more time spent with guests and #SparklingClean dishes when they leave!

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Dinner party Tips # 10) Have Fun

This is a dinner party! Key word: Party! Every decision you make should be to ensure you and your guests have a great time. So skip the a la minute soufflés or the Michelin star style plating, and focus instead on enjoying that time you spend with your guests.  And for me, that means less cleaning- so thank goodness for my beloved Cascade Platinum dishwasher pods.

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 Thank you to my lovely dinner party guests and my fiancé (even though he didn’t do anything). And thank you to Cascade for saving me time and my new manicure with your grease-fighting power. You’re definitely my newest secret to dinner party success! What are your stress-free dinner party tips? Leave me a comment below with what you find helps you throw an amazing party!
 
Learn my top 10 stress-free dinner party tips to throw one hell of an impressive dinner party this holiday season!

Photo credits: Kyla Zanardi

Disclaimer: The preceding dinner party was created as a paid partnership with Cascade, however, as always, all opinions are genuine.

Last Updated . Published By 13 Comments

Healthy Pumpkin Pasta |Leftover Pumpkin Puree Recipes

This healthy pumpkin pasta with chipotle peppers is a great way to use up leftover canned pumpkin puree after the holidays.

A skillet with vegetables.

The holidays are in full swing and there’s a good chance you’ve bought a big can of pumpkin puree to make some sort of holiday dessert. But long after that pie gets baked and gobbled up, you’re left with a few cups of the stuff and no freaking clue what to do with it.

A pan making a sauce for pumpkin pasta.

Tip one: don’t just eat it thinking it will be like a “healthy” pumpkin pie. It won’t. Guys, it will actually taste like bitter poison. Don’t let any stupid low-cal cooking blog you found on Pinterest tell you differently.

A close up image of a tong lifting up pumpkin chipotle pasta.

Healthy Pumpkin Pasta – High Fibre, Low Fat!

So say no to poison- you can whip up an easy, healthy pumpkin pasta sauce with a spicy smoky kick. This recipe uses a cup of the plain puree and offers big flavour and big nutrition- we’re talking about 7 grams of fibre, potassium, iron, vitamin E and loads of vitamin A (760% of your daily needs per cup!!).

A pan filled with pumpkin chipotle pasta.

Pumpkin is also really low in calories (80 calories/cup) so it’s a great nutritious add in for yogurt, oatmeal and cottage cheese. On pasta, though? The best.

A plate of pumpkin chipotle pasta.

But I wanted to show you a main dish so I mixed with a little spicy chipotle in adobo sauce to bring out a whole new dimension with this fruit. In addition to this healthy pumpkin pasta recipe, I created a similar flavour profile in these quesadillas!

A plate of pumpkin chipotle pasta.

What do you do with leftover pumpkin puree?

Have you tried making healthy pumpkin pasta?

 A pinterest image with plate of pumpkin chipotle pasta and pasta in a pan with the text \"Healthy Leftover Pumpkin Pasta.\"
A plate of pumpkin chipotle pasta.
Print Recipe
4.56 from 9 votes

Healthy Pumpkin Chipotle Pasta (for Using Leftover Canned Pumpkin)

This healthy pumpkin pasta with chipotle peppers is a great way to use up leftover canned pumpkin puree after the holidays.
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Main Dish
Servings: 4 people
Calories: 430kcal
Author: Abbey Sharp

Ingredients

Instructions

  • Preheat a nonstick skillet with olive oil over medium high heat. Add the onion and sauté until translucent, about 4 minutes. Then add the garlic and cook another 30 seconds, or until fragrant.
  • Add the broth, pumpkin, chipotle and sauce, and cinnamon. Stir until well combined and cook on low for 10 minutes.
  • Meanwhile, cook the pasta according to package directions.
  • Add in the chevre and milk and take off the heat. Season with salt and pepper to taste.
  • Transfer the cooked pasta to the sauce and toss until well coated. If it’s looking too thick, add a ladle or two of the pasta cooking water.
  • Transfer to dinner plates and garnish with grated parmigiano reggiano, if desired.

Nutrition

Calories: 430kcal

Last Updated . Published By 28 Comments

Slow Cooker Vegan Breakfast Quinoa with Blueberries and Bananas | No Sugar Added & Gluten Free Crockpot Recipe!

This healthy gluten free slow cooker vegan breakfast quinoa is backed with blueberries, bananas and absolutely no added sugar! 

A white bowl of slow cooker blueberry quinoa.

My parents may not have been that enthusiastic about cooking, but one thing I learned from my mom in the kitchen is how amazing the slow cooker is. If you’re a busy person (and who here isn’t?), the slow cooker (aka crockpot) is your BFF for life. And while I grew up eating a ton of stews and meatballs in the slow cooker, I thought it would be an equally welcome addition to my morning routine, as well. This Slow Cooker Vegan Breakfast Quinoa is a nice way to switch up the traditional morning oats. You can flip it on early Sunday morning and serve a stunning brunch you and your kids are going to love. Alternatively, I sometimes make a huge batch on the weekend while I’m putting about the house doing chores, then rewarm it every morning throughout the week. Either way, it’s absolutely delicious and an amazing way to get in tons of protein and fibre while keeping the meal gluten free and vegan!

How to Make Slow Cooker Vegan Breakfast Quinoa with Blueberries and Bananas

An overhead photo of a table with two blueberry quinoa.

I can’t believe how simple this is, but you’re honestly going to love it. To your slow cooker add ripe banana, water, almond milk, quinoa, blueberries, flax, cinnamon and vanilla. Turn it on and walk away. Yep, that’s legit it. I like to usually add a bit more almond milk to make it looser and creamier, but this recipe allows you to enjoy it your way.

Blueberry quinoa inside of a slow cooker with a wooden spoon inside.

You can also switch up the fruit in your slow cooker vegan breakfast quinoa by adding frozen cherries, raspberries or mango. You can also omit the ripe banana, though I personally find it adds that natural sweetness without the need for sugar or syrup.

A bowl of quinoa with blueberries, bananas, and seeds on top.

Finally, you can top it off with whatever berries, nuts, seeds, yogurt or nut butter that your heart desires. The sky is the limit with this recipe so tweak it to fit whatever you have on hand.

An overhead image of a white bowl of blueberry quinoa with fresh fruit with nuts and seeds on top.

This Slow Cooker Vegan Breakfast Quinoa with Blueberries and Bananas for company is easy enough for a week-day breakfast, but is elegant enough to serve to guests for a weekend brunch. You can easily double this recipe, just note that it may take an hour or two extra in the slow cooker to absorb all of that liquid. Then you can make it really fun by creating a little DIY quinoa bowl bar and let all of your letting guests serve themselves however their heart desires. Cute, right?

Now, I want to know- what’s your favourite breakfast?

Have you tried using your slow cooker to make breakfast?

Have you tried this Slow Cooker Vegan Breakfast Quinoa with Blueberries and Bananas?

Leave me a comment with your thoughts!

A pinterest image of blueberry quinoa with the text overlay \"Slow Cooker Vegan Breakfast Quinoa.\"

A bowl of quinoa with blueberries, bananas, and seeds on top.
Print Recipe
5 from 1 vote

Slow Cooker Vegan Breakfast Quinoa with Blueberries and Bananas

This healthy gluten free slow cooker vegan breakfast quinoa is backed with blueberries, bananas and absolutely no added sugar!
Prep Time5 minutes
Cook Time3 hours
Total Time3 hours 5 minutes
Course: Breakfast
Cuisine: American
Servings: 4 people
Calories: 230kcal
Author: Abbey Sharp

Equipment

  • slow cooker

Ingredients

To serve:

Instructions

  • In a slow cooker, combine the bananas, water, almond milk, quinoa, blueberries, flax, cinnamon and salt. Put the lid on and cook on high for 2-3 hours or on low for 4-6 hours. If you double the recipe, you'll likely need an extra hour in the slow cooker.
  • To serve, top with fruit, nuts, and seeds, as desired.

Nutrition

Calories: 230kcal | Carbohydrates: 41g | Protein: 7g | Fat: 5g | Saturated Fat: 1g | Sodium: 233mg | Potassium: 394mg | Fiber: 6g | Sugar: 8g | Vitamin A: 40IU | Vitamin C: 6.2mg | Calcium: 105mg | Iron: 2.3mg

 

 

Last Updated . Published By 36 Comments

Why Are Eating Disorders like Anorexia and Orthorexia More Common Among Nutrition Students?

We discuss why nutrition students are at higher risk of developing an eating disorder like anorexia, orthorexia and bulimia.

 It’s an exciting time to enter the field of dietetics. You can’t go a whole day without hearing something related to food and nutrition. We are definitely in the era where people care deeply about what they eat, and to be able to work in this field has become a huge attraction to many young adults entering college for the first time. With all of its benefits and opportunities, there is, however, a dark side to studying nutrition and dietetics. Namely, the surprising high number of cases of disordered eating. Now, this isn’t news to the research community. We have a huge body of knowledge that suggests there is a higher prevalence of eating disorders among nutrition students compared to any other students. The link may be well known, but the reason as to why that’s the case has not yet been readily asked or even understood.

An overhead photo of a table with four plates of takeout including fries and burgers.

Let’s first look at the research and then explore some reasons as to why this is happening.

A 2012 international study that encompassed fourteen countries found that 77 per cent of nutrition students felt that eating disorders were a concern among their peers. These studies not only tell us that this issue is not only home grown but is having a huge impact on a global scale.

A woman sitting on a wooden bench reading.

Binge Eating

Let’s rewind at bit back to an early study conducted in 1992 by Reinstein et al. This study found that students taking dietetic and food science courses scored higher in behaviours related to binge eating compared to students from other non-nutrition majors. This evidence was later confirmed by another study conducted in 2015 that found that there were higher binge eating tendencies among nutrition majors compared to students from other courses.

Dietary Restraint

In 2010, Korinth et al. looked at nutrition students from German universities. The study found that nutrition students, compared to other students, tended to restrict their food intake to control their weight. They did not find any significant data that showed nutrition students had more disturbed or disordered eating patterns compared to other students. Another 2015 study found that female nutrition students had higher eating restraint compared to non-nutrition students. A study by Kinzl et al. back in 2006, echoed these findings, where they reported high levels of dietary restraint in more than 40% of female dietitians. A study conducted in Portugal in 2013 did not find any significant differences in eating behaviour between dietetic nutrition students and non-nutrition students, however they did find that nutrition students tended to restrict their food intake to control their weight compared to non-nutrition students. Even though they did not find differences, they still concluded that dietetic/nutrition students showed “a doubled prevalence of psychological and behavioural characteristics often associated with eating disorder when compared to students from other degrees”. These characteristics may prove problematic down the road, as they are continually exposed to nutrition information during their schooling.

Orthorexia Nervosa

A meal prep container with a salad.

I’ve discussed at great length my own personal struggle with orthorexia here, and it seems to be a common disorder among nutrition students, nutritionists and dietitians in the field. Orthorexia is a fixation on healthy food and is expressed qualitatively and not quantitatively like anorexia nervosa or bulimia nervosa. In this 2006 study, within a sample of 283 dietitians, 13 (4.6%) reported having anorexia nervosa, 10 (3.5%) bulimia nervosa and 3 (1.1%) a binge eating disorder in the past. Among that same sample, 99 (34.9%) reported having some orthorectic behaviour and 36 (12.8%) reported having orthorexia. The study found that orthorectic dietitians experienced any kind of eating disorder in the past more frequently than their non-orthorectic colleagues. This however was not a statistically significant result. So, what does orthorectic behaviour look like?

Here’s how orthorectic behaviour was described by dietitians:

25 (8.8%) dietitians gained a heightened sense of self-esteem from eating healthy food

13 (4.6 %) felt guilt or self-loathing when straying from their diet

7 (2.5%) avoided eating away from home for fear of eating unhealthy food

7 (2.5%) avoided eating with other people

3 (1.1%) took their own food along when eating away from home

Year of Study

A red chair sitting.

There is an interesting result that many studies touched on and that is that among nutrition students, there was a significant difference between the seniority levels in the program. In the 2010 study by Korinth et al., they found that over the course of their studies in nutrition, students started to adopt more healthy food choices and their tendency to be obsessive over their eating behaviour decreased. This was also seen in the 1992 study, which found that junior and senior dietetic majors had more positive eating habits compared to their freshmen dietetic cohort. Authors suggest this may be because of their increased exposure to nutrition information. However, many would also argue that over time, this constant exposure to food and nutrition information may do more harm than good.

Let’s explore some reasons why.

Entering the College Phase

A woman standing in front of a building.

Whether you’re studying nutrition or not, entering college for the first time can be a difficult transition for many young adults. No parental surveillance and more or less freedom on what, when and how to eat. This new environment puts young adults in a vulnerable position for developing an eating disorder. A review by Hoek et al. (2003) found that the average prevalence rate for anorexia nervosa among young females was 0.3%. For bulimia nervosa 1%. Probably not the most surprising, but women are at much higher risk of developing an eating disorder (3.2%) compared to men (1.2%).

Conflicting Nutrition Information

Inside of a lecture hall with students in the seats.

Many would argue that the course content in a nutrition degree can create confusion and a ton of conflicting information. When I entered my nutrition program, eggs were bad, and then once I graduated from my nutrition program, eggs were good. Throughout our education, we’re constantly exposed to conflicting ideas about food, weight and even what the ideal of ‘health’ looks like. For some individuals, this may create paranoia and distrust which can put a lot of pressure on their food choices. Let’s not forget about the abundant amount of influence from the diet industry that has shaped us early on in life.  That constant stream of information from social media to being exposed to an overload of nutrition information on a daily basis can be a bad combination for some.

Picture Perfect Health

Wooden puppet.

Many of us feel pressure when making food choices. Whether were out with friends or even at a family dinner, our food choices are greatly influenced by those around us. So, imagine a nutrition student, who is supposed to have the answer to good health. I bet you’re watching how they eat. That’s a huge amount of pressure on nutrition students. They feel the need to look the part and are heavily judged by those around them. When we enter dietetics, the public assumes we represent the perfect picture of health. To the outside world, we’re expected to look thin and be fit.

In a review, studies showed that many nutrition students felt there was an image associated with their success as a dietitian. And that image was thin. We also see this expectation in social media – there’s a world of health and fitness gurus that we look up to because they look good, but like anything in social media, we’re only seeing a fraction of the real story.

A phone taking a photo of food.

In a series of interviews by Vice, several nutrition students/dietitians agreed that “looking the part” (or feeling judged if you don’t) is part of the dietetic culture. One interviewer even said that it was common for people to talk about “how no one would see a fat nutritionist”. Among peers, there is also a huge amount of expectations – one interviewer mentioned that their peers would instantly judge what they ate as soon as you said you were studying nutrition. I know this myself. Literally every party I go to where I say I’m a dietitian, someone inevitably comments on what I’m eating. Based on that, it is blatantly obvious that this kind of pressure and expectation by not only your peers but also your nutrition colleagues, can impact your eating behaviour. And let’s be honest, we have these same expectations with any field of work, like we don’t trust a skinny chef, or a doctor that smokes, or an overweight personal trainer. These expectations put an enormous amount of stress and pressure on students and professionals to “look the part” not realizing that this can have devastating consequences on our health.

What came first? The chicken or the egg?

This discussion is fairly conflicted in the research community. It’s hard to decipher whether a student has a pre-existing eating disorder prior to enrolling in a nutrition program, or whether the constant focus and obsession with nutrition and food led the student to develop an eating disorder. Dr. Sarah Harry, a psychotherapist that specializes in eating disorders, told Vice in that same interview that the nutrition courses themselves aren’t causing eating disorders, but rather “people who’re already vulnerable or highly interested in the nuances of diet are developing problematic relationships with food”. This study suggested that students that already had obsessions with body image tend to gravitate towards training in nutrition. Some may enter a career in dietetics in hopes of coping with their existing eating disorder, however some may argue the constant exposure to it may worsen their condition. How may it worsen it? The study of nutrition is extremely food focused – as students were taught how to rigorously assess and analyze a food from its caloric content to its mineral content. We look at food at every stage of digestion, from oral intake, to how it’s being broken down, carried throughout the body, absorbed and finally excreted, burned or stored. We weigh ourselves. We analyze our own diets. We’re taught how to pick apart all the flaws. When we continually look at food through that scientific lens, we begin to lose sight of food as a source of pleasure and enjoyment.

Eating disorders are caused by a variety of factors.

Inside library stacks.

We commonly like to blame one thing for our health conditions, but the majority of the time, diseases and disorders are caused by a variety of factors. Eating disorders are no different. Eating disorders may be caused by a combination of environmental, sociocultural and genetic factors. Several family, twin and adoption research studies have showed that there exists genetic factors that may contribute to the development of eating disorders. Research has found that some individuals may be born with certain genotypes that put them at heightened risk for developing an eating disorder. Research has found that individuals who have had a family member with an eating disorder are 7-12 times more likely to develop one themselves. There is also new evidence looking at the way the environment alters the way our genes are expressed. Definitely an area we should be paying attention to.

Potential Implications

Many researchers have said that these results may have clinical implications. Not only the health of the nutrition professionals, but also the health of their clients or patients. If for some reason, they are struggling with an eating disorder, their recommendations may be biased by their own eating behaviour characteristics. Personally, I believe this is a conversation that has to be had more, especially in schools training future health professionals. I believe there needs to be more support put in place to catch these signs early. If the evidence is pointing to at what stage and where this is happening, then more initiatives should be put in place to correct this issue. I know this isn’t an easy feat, but creating more dialogue is the first step.

What are your thoughts on the implications of nutrition training and disordered eating?

Leave me a comment below with your thoughts!

A pinterest image of a woman and of a salad with the text overlay \"Why Are Eating Disorders Common Among Nutrition Students?\"

Contribution by Sofia Tsalamlal, RD, MHSc

 

 

 

 

 

 

 

Last Updated . Published By 19 Comments

Gluten Free Chicken and Butternut Squash Enchiladas | Easy Healthy Dinner Recipe

These gluten free chicken and butternut squash enchiladas are an easy, healthy family dinner that’s fast, balanced and delicious every time!

A white baking dish with chicken and butternut squash enchiladas.

Mexican food is my jam. Packed with spicy, bright flavours, and vibrant colours, Mexican is an all-around winner every time. I’ve got tons of taco recipes on the blog (like these chicken ones and these vegan cauliflower ones), but I recently realized I’m equally obsessed with enchiladas (like these babies I made a little while back). A classic enchilada sauce is just so crazy good- sweet, spicy, smokey and tangy. I could eat that stuff err’ day, all day. But you know, rather than taking sauce shots, I thought it would be somewhat classier to just make enchiladas, and my Gluten Free Chicken and Butternut Squash Enchiladas are my new obsession.

How to Make Gluten Free Chicken and Butternut Squash Enchiladas
An overhead photo of a white baking dish with chicken and butternut squash enchiladas.

Enchiladas seem like a long, arduous process, and hey, maybe they are if you’re pressing tortillas from scratch. But I’m a busy girl, nobody’s got time for that.  I start by cooking up some butternut squash and baby spinach in a hot pan, then adding in some leftover shredded chicken breasts and corn. Honestly, this is a great way to use up any leftover chicken you’ve got lying around the house, or even take a short cut from the grocery store with a rotisserie chicken. It’s also a great way to sneak a little spinach into your family’s meals and TRUST ME, they will gobble it up. You can totally omit or add to your version of the filling, but I’m admittedly loving these chicken and butternut squash enchiladas.
A white baking dish with chicken and butternut squash enchiladas with a spatula lifting a serving up.

Now, the enchilada sauce. The stuff I literally would drink if given a chance. Again, it couldn’t be simpler. I just saute up some garlic, some plain canned tomato sauce, a little chipotles in adobo sauce (maybe a lot if you like a kick), and some maple syrup to help balance things out. It’s a super simple, but mind blowing combination that everyone -including your picky kids – will love.

A plate with two chicken enchiladas on it.

The best part about these Gluten Free Chicken and Butternut Squash Enchiladas is seeing them come out of the oven all bubbly and golden brown. OMG, that cheese bubble game is FIERCE, and the crispy little bits on the corner make me do a total happy dance until my plate is clean (folks, that is like 20 minutes of seat dancing). So if you wanna see your kids dance (and eat healthy things), make. these. enchiladas. Trust me, I wouldn’t lie.

Now I want to know, are you team taco or enchilada?

Have you tried making my Gluten Free Chicken and Butternut Squash Enchiladas?

What are your favourite enchilada toppings and fillings?

Leave me a comment below with your thoughts and also how you like this recipe!

A pinterest image of enchiladas in a baking dish and in a plate with the text overlay \"Chicken & Butternut Squash Enchiladas | Gluten Free.\"

These gluten free chicken and butternut squash enchiladas are an easy, healthy family dinner that's fast, balanced and delicious every time!
Print Recipe
5 from 4 votes

Gluten Free Chicken and Butternut Squash Enchiladas

These gluten free chicken and butternut squash enchiladas are an easy, healthy family dinner that's fast, balanced and delicious every time!
Prep Time10 minutes
Cook Time45 minutes
Total Time55 minutes
Course: Dinner
Cuisine: Mexican
Servings: 4 people
Calories: 350kcal
Author: Abbey Sharp

Ingredients

  • 1 1/2 tbsp olive oil extra-virgin olive oil
  • 2 cups butternut squash cubed into ½ inch dice
  • 2 cups finely chopped and packed baby spinach leaves only
  • ½ tsp ground cumin
  • ¼ tsp chili pepper
  • 2 cups shredded chicken breast
  • ¼ cup canned corn kernels
  • Sea salt and black pepper to taste

sauce:

  • 1 tbsp extra-virgin olive oil
  • 2 cups plain tomato sauce
  • 2 small garlic clove minced
  • ½ - 1 chipotle in adobo depending on how large and how spicy you like it
  • 1 tablespoon adobo sauce from chipotle in adobo
  • 1 1/2 tbsp maple syrup
  • ¼ tsp cumin
  • Sea salt and freshly ground black pepper

for the enchilada assembly:

  • 8 small corn tortillas
  • 3 cups grated sharp cheddar cheese

serve with:

  • Cilantro if desired
  • Avocado slices
  • Lime wedges

Instructions

  • Preheat the oven to 350°F. Spray a 9x13 inch baking dish with nonstick cooking spray.
  • Heat the tablespoon of olive oil in a large nonstick skillet over medium high heat. Add the butternut squash cubes, and stir until golden and fork-tender, about 10 minutes. Add the additional ½ tablespoon of oil along with the spinach, cumin and chili pepper, and stir until wilted. Take off the heat and mix in the chicken and corn and season with a pinch each of salt and pepper. Transfer to a bowl and set aside.
  • Meanwhile, in the same nonstick skillet (wiped out), heat the olive oil over medium heat. Add the garlic and stir until fragrant, about 30 seconds. Add in the tomato sauce, chipotle, adobo sauce, maple syrup and cumin. Let simmer for about 5 minutes, stirring often. Season with salt and pepper to taste.
  • Add about 1/3 cup of the sauce to the chicken mixture and 1 cup of the shredded cheese.
  • Spread about ½ cup of the tomato sauce on the bottom of the dish. Assemble the corn tortillas with about ½ cup of the filling, roll each tortilla and place seam side down into the baking dish.
  • Pour the remaining tomato sauce over the enchiladas, and sprinkle with the remaining cheese. Cover the casserole and bake for 20 minutes. Uncover and bake for 5 – 10 more minutes, or until the cheese is bubbling and golden brown.
  • Serve with fresh cilantro, avocado slices, and lime wedges.

Nutrition

Calories: 350kcal