Abbey's Kitchen

Healthy Recipes, Nutrition Myth Busting, Healthy Eating Tips

Abbey Sharp

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30 Best Healthy Burger Recipes for Summer | Gluten Free, Vegan, Low Fat, Paleo

This round up of the 30 Best Healthy Burger Recipes on the web for Summer will have you totally jazzed about the summer months to come. Whether you like them vegan, gluten free, meaty, massive, snackable, low fat or anything in between, we have an a-maz-ing dietitian approved burger for you!

Guys, yesterday was the official start of summer which means it’s time to fire up the grill. You might be wondering how you can keep on top of your healthy eating goals while indulging on burgers fresh off the grill, but that’s why you got me. We’ve taken a look at what some of our favorite bloggers will be cooking up this summer so we can share these delicious and nutritious burger recipes with all of you. From classic to exotic flavors, meat-free and beefed up, there’s something here for everyone. Let’s get grilling!

Best Healthy Burger Recipes for Summer

Abbey’s Kitchen- Hummus Burgers
A close up of a hummus burger on a white plate.

 

Abbey’s Kitchen- Great Canadian Burger
A close up of a burger.

 

Slim Sanity- Black Bean Turkey Burger
An angled photo of a black bean turkey burger.

 

Minimalist Baker- Baked Falafel Burgers
Baked falafel stacked on top of each other.

 

Minimalist Baker- Sweet Potato Black Bean Burger
A sweet potato black bean burger with two patties.

 

Minimalist Baker- Easy Grillable Veggie Burger
A close up of a veggie burger with melty cheese.

 

Hummusapien- Kale and Broccoli Salmon Burgers
A close up of a kale broccoli salmon burger on a white plate.

 

Hummusapien- Ginger Peanut Lentil BurgersA ginger peanut lentil burger.

 

Avocado a Day Nutrition- Smoky Chipotle Beet and Quinoa Burgers
A white plate with two beet burgers, one with a red knife in it.

 

Nutmeg Nanny – Thai Chicken Burgers
A close up of a thai chicken burger.

 

Joyful Healthy Eats- BBQ Chicken Burgers
A BBQ chicken burger with caramelized onions.

 

Kelly’s Ambitious Kitchen- Chicken Tandoori Burgers
A tandoori chicken sandwich with a pita.
Oh My Veggies- Cauliflower Hummus Burgers with Mint Tzatziki
A cauliflower hummus burger with a little flag toothpick on top.

 

I am a Food Blog- Mini Sliders with Arugula and Smoked Mozzarella
A arugula smoked mozzarella slider being assembled on a cutting board.

 

Love and Lemons- Black Bean Quinoa Burgers

A black bean burger with red onions and tomatoes on a white plate.

Bucket List Tummy – Easy Sweet Potato Turkey Burgers

Three stacked sweet potato turkey burger patties.

Sarah Remmer, RD – Quick and Easy Wasabi Lemon Salmon Burgers

A blue plate with four salmon patties.

NUTRitIONALLY – Gluten Free & Vegan Quinoa Beet Burger

A quinoa beet burger on a plate.

The Lean Green Bean – Avocado Chicken Burgers

An opened avocado chicken burger.

Desilicious RD – Pumpkin-Bean Burger with Chili Avocado Mash

A plate with a pumpkin bean burger with guac on top.

Fannetastic Food – Jamaican Jerk Turkey Burgers with Pineapple Salsa

A white plate with a jerk turkey burger.

Nutritioulicious – Grilled Fresh Salmon Burgers

A grilled salmon burger with lettuce underneath.

Fannetastic Food – Greek Lamb Burgers 

A plate with greek lamb burger with white sauce on top.

Sharon Palmer RD – Edamame Ancient Grain Veggie Burgers 

Two edamame grain burgers with lettuce and tomatoes.

Sinful Nutrition – A Quick and Easy Bean Burger

A black bean burger with avocado and egg on top.

Hummusapien – Avocado Bean Burgers

An avocado bean burger.

Erica Julson RD – California Turkey Burgers

A california turkey burger with melted cheese, guacamole, tomatoes, and red onions.

Nutrition to Fit – Adobe Chickpea Sweet Potato Burgers

A sandwich on a blue plate with grapes alongside.

Kara Lydon – Spicy Hummus Black Bean Veggie Burger

This round up of the 15 Best Healthy Burger Recipes on the web for Summer will have you totally jazzed about the summer months to come.

Euphoria Nutrition – Pineapple Basil Turkey Burger

This round up of the 15 Best Healthy Burger Recipes on the web for Summer will have you totally jazzed about the summer months to come.

What’s your favorite way to add a delicious healthy twist to your burgers?
Which from these best healthy burger recipes for summer do you want to try?
We’d love to know, comment below!

A burger with tomatoes and lettuce.

 

Last Updated . Published By 25 Comments

Canada Day Vegan Ice Cream Semifreddo with Coconut and Raspberries | Easy Canada 150 Dessert

This Canada Day vegan ice cream semifreddo is the perfect dessert to bring to party and surprisingly easy to make. 

Canada day is almost upon us, which means I’m making plans to make sure I’m celebrating in the BEST possible way. AKA. with amazingly good FOOD. Okay, so cool people help, as well.

Sliced ice cream cake that looks like a Canadian flag on a serving board.

I love partying on Canada Day, because I get to be outside (crazy Canadian weather pending) with a crisp cider in hand. But the goal on Canada Day is spend MORE time getting ma drink on on the dock, and spending less time in the kitchen putting together elaborate meals. I DEFINITELY won’t be baking. Just no. I’d rather buy a box of butter tarts and enjoy my life. But, alas, it’s always nice to put something you’re proud of on the buffet, so that’s where this Canada Day Vegan Ice Cream Semifreddo comes into the picture.

A slice of ice cream cake on a plate.

How to make Canada Day Vegan Ice Cream Semifreddo

A slice of a canada flag ice cream cake on a plate.

 

Semifreddo is basically a semi-frozen dessert which is similar to an ice cream cake… SO basically a instant crowd pleaser. Okay dessert snobs giving me the stink eye, so this isn’t a real semifreddo. Semifreddo typically includes a custard and a meringue and it’s a pain in the ass, but this looks damn impressive on a Canada Day dessert spread and it’s actually quite easy to pull off.

Sliced ice cream cake that looks like a Canadian flag on a serving board.

To give this Vegan Ice Cream Semifreddo a healthy makeover, I’m using coconut ice cream, watermelon and raspberries. It’s crazy easy but it looks DAMN impressive. It takes a few steps so that you can get the layers right, but OMG. When you unmold this bad boy- BAM. Get ready for the instagram likes.

A plate of ice cream cake being eaten.

So friends, get the hell out of the kitchen and get onto the dock with a slice of this delicious vegan ice cream semifreddo.  Happy birthday Canada- you are legit the best and you DESERVE this bad ass ice cream cake.

Now tell me, what are your plans for Canada Day? What will your menu look like? Comment below with your thoughts!
A slice of ice cream cake with a spoon beside it.

Sliced ice cream cake that looks like a Canadian flag on a serving board.
Print Recipe
5 from 5 votes

Canada Day Vegan Ice Cream Semifreddo with Coconut and Raspberries

This Canada Day vegan ice cream semifreddo is the perfect dessert to bring to a party and is surprisingly easy to make.
Prep Time4 hours 20 minutes
Total Time4 hours 20 minutes
Course: Dessert
Cuisine: Canadian
Servings: 4 people
Calories: 280kcal
Author: Abbey Sharp

Ingredients

  • 1/4 seedless watermelon
  • 7 cups coconut ice cream (vegan)
  • 1 cup frozen or fresh raspberries

Instructions

  • Slice the watermelon into 1/2 inch slices. Using a 1 1/2 inch maple leaf cookie cutter, slice leaf shapes and set aside.
  • In a food processor or blender, puree 4 cups of the coconut ice cream with the frozen raspberries until smooth.
  • Line a 9 x 5" loaf pan with plastic wrap. Cut two pieces of cardboard or card stock to fit the length the loaf pan. Cover the cardboard in plastic wrap and place them about 1 1/2 inches from the long sides of the pan. Fill the sides with the pink raspberry coconut ice cream. Place in the freezer for 30 minutes. Then carefully remove the cardboard and put a thin layer of the white coconut ice cream into the centre. Line the maple leaf cut outs all in a row with the top point facing down, nestled into the ice cream. Then fill the rest of the space around and above the pieces with more ice cream. Freeze for at least 4 hours or until solid.
  • Using a warm knife, slice the semifreddo into slices and enjoy.

Video

Nutrition

Calories: 280kcal

Last Updated . Published By 28 Comments

White Chocolate, Lemon and Raspberry Overnight Oats | Gluten Free Breakfast!

This White Chocolate, Lemon and Raspberry Overnight Oats is a gluten free well-balanced, healthy breakfast that feels like dessert.

A mason jar containing white chocolate, lemon, raspberry overnight oats.

I’m an oatmeal lover. I’ve found ways to sneak egg whites in for protein, and turn it into crème brulee. But with the summer heading our way, I am all about overnight oats. How else can you justify getting your fibre-party on in the sweltering heat?

An overhead photo of a mason jar containing white chocolate, lemon, raspberry overnight oats.

In the past, my yummy Cherry Cobbler overnight oats have been our go-to, but lately I am all about these Gluten Free White Chocolate, Lemon and Raspberry Overnight Oats. Rich, sweet, creamy and decadent, these are the overnight oats you want to wake up to.

A mason jar containing white chocolate, lemon, raspberry overnight oats.

How to Make Gluten Free White Chocolate, Lemon and Raspberry Overnight Oats

A close up of an overhead view of mason jar containing white chocolate, lemon, raspberry overnight oats.

Making overnight oats is crazy simple. There’s a reason why I like to demo overnight oats for TV segments – it’s as easy as dump, stir and forget it. Perfect food television right there!!  It’s a fairly versatile and simple combination of rolled oats (gluten free, if needed), and some kind of milk to soften them up. I like to add chia seeds for extra thickness, protein, fibre and healthy fats, and greek yogurt for an extra dose of protein.

A mason jar containing white chocolate, lemon, raspberry overnight oats.

Then we add flavour! My overnight oats combines some of my all-time favourite flavours – sweet and creamy white chocolate, zesty lemon and tangy raspberries, but feel free to switch things up and add in whatever you’ve got on hand.

 

What are some of your favourite overnight oats flavours?

Have you tried my Gluten Free White Chocolate, Lemon and Raspberry Overnight Oats?

Leave me a comment below with your thoughts!

A close up of a mason jar containing white chocolate, lemon, raspberry overnight oats.

A mason jar containing white chocolate, lemon, raspberry overnight oats.
Print Recipe
5 from 2 votes

White Chocolate, Lemon and Raspberry Overnight Oats

This White Chocolate, Lemon and Raspberry Overnight Oats is a gluten free well-balanced, healthy breakfast that feels like dessert.
Prep Time5 minutes
Total Time5 minutes
Course: Breakfast
Cuisine: American
Servings: 1 person
Calories: 480kcal
Author: Abbey Sharp

Ingredients

Overnight Oats

Garnish:

  • 2 tbsp toasted coconut flakes
  • 1 tbsp White Chocolate curls
  • 3 raspberries
  • Lemon zest

Instructions

  • Stir the overnight oats ingredients together in a mason jar and refrigerate overnight. In the morning, top with coconut flakes, chocolate curls, lemon zest and raspberries. Enjoy.

Nutrition

Calories: 480kcal

 

 

 

 

Last Updated . Published By 24 Comments

The Shocking Truth About Potatoes | Surprising Facts about Potato Farming

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

I share the truth about where your potatoes come from and some surprising facts about potato farming that I learned on a recent trip to a Canadian potato farm.

Abbey standing in a potato field.

I’m a girl with British and Irish roots, so I think it’s safe to say I LOVE me a good potato. Along with grilled cheese and canned beans, I’m pretty sure potatoes were key to my growth and development as a child because I ate so many. So when my friends at McCain invited me to Florenceville, New Brunswick to hang out on a farm to watch the potato planting process, I was admittedly pretty pumped.

A man planting potatoes.

On my trip, I followed around potato farmer, Shawn Paget, as he walked us through the key steps involved in getting nourishing potatoes to our table. There are so many misconceptions about potatoes, a lot of which I outlined in my Debbie video here.

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Many people wrongfully see potatoes as being unhealthy, ultra-processed, highly-refined junk food, but what I learned on my trip was a perfect reminder that potatoes are one of Canada’s most nutritious and delicious crops grown right in our backyard (and especially if you’re an East Coaster – though McCain also grows potato crops in Alberta, Manitoba, and PEI as well).

A man showing potatoes in the dirt.

Surprising Facts about Potato Farming

A truck with potatoes.

I always knew potatoes were nourishing, but I had no idea what went into them on the journey from farm to table. So, I want to share some of the most surprising facts about potato farming I learned on my trip that will hopefully change your perspective on this perfect tuber.

There are crazy amounts of potato varieties!

You’ve heard of Russets, Yukon Golds, and Idahos, but there are actually over 1000 varieties of potatoes that are used in the industry and over 30 consumer varieties.

A pile of potatoes.

Fry Potatoes are Different than Soup Potatoes!

Different starch, sugar and water levels in potatoes are ideal for different applications and helps inform which potato variety we use for which food. For example, for fries we want a low moisture, high yield, light colour, high starch tater so they stay super crispy (but don’t overbrown) when they are cooked. In contrast, potatoes that are higher in moisture are best for making canned soup where a bit of moisture is beneficial!

A man cutting a potato in half.

Farmers Days are LONG!

You think your day at the office is exhausting? Farmers work an average of 60 hours a week, often putting in 12 hour days in the sun (hello, farmers tan!). The farmer we were hanging out with, Shawn, told us he wakes up every morning at 5 AM and gets home at 10 PM! He must need a lot of coffee!

Potatoes in a truck.

Potatoes are a Super Efficient Crop!

Potatoes use up almost all of the nutrients they’re fed without leaving behind (and wasting) nearly anything. They also provide one of the best sources of calories for the least amount of farmland so they’re a sustainable way to get nourishing food to the masses.

A photo of a hand holding a large potato.

You Get a LOT of Potatoes for a Little Land and Seed

Just one acre of farmland requires about 1600 pounds of potato seeds to grow a whopping 32,000 pounds of fresh delicious potatoes! That’s about 64,000-96,000 potatoes from just one acre! Now I just need a farm!

A truck driving in a potato field.

Technology Speeds Everything Up

With the help of a nifty GPS system, it takes a farmer on a tractor about an hour to plant 6 to 8 acres of potatoes. For farmer Shawn, it takes him about 12 to 13 days of planting to finish his massive 800-acre plot!

Interactive screen for working on a potato field.

Potatoes get Sun-Burnt, Too!

The potato farmers carefully inspect their potatoes to make sure you only get the best quality spuds, and that means they’re always looking to avoid seeing green. Green spots on potatoes are actually “sun burns”, caused by an excess of sun exposure increasing levels of chlorophyll in the tuber. The resulting tater has a bitter flavour (from higher alkalinity), as well as higher levels of solanine, a compound that can cause mild nausea and headaches if consumed in excess. But don’t worry, not only will those not make it to the grocery store, but you can prevent your fresh potatoes from going green at home too by storing them away from sunlight in a cool, dark place.

You Can Grow Your Own Potatoes From Potatoes at Home!

Potatoes are grown professionally from pieces of potatoes (called seeds). Essentially, the farmers just take a potato that has started to sprout (the little eyes emerge with tiny white stems), and they cut them into perfect 2 ounce portions (usually 4 pieces per 8 oz potato). The potato piece is then stored inside out of the weather until the skin grows over the cut side, and then the potato “seeds” are planted in the ground in perfect lines. You can take a potato and get it to start sprouting by placing it in a room temperature, sun-lit space, then cutting it into chunks and planting them into the ground. Give them lots of love for a few months and ta-da! Hello, home-grown taters!

A basket filled with potatoes.

I have always found the farming life so romantic (maybe that’s why I married a farmer), and my trip to New Brunswick to the potato farm reminded me why- knowing where your food comes from and putting a face to the hard-working family that grows it makes the food taste better. Ha! I didn’t think it was possible to improve on fries, but I stand deliciously corrected.

Two red bowls of french fries.

Now, let me know, did you already know any of these surprising facts about potato farming?

Did any shock you?

What do you want to know about potatoes?

Don’t forget to share this post and leave me a comment below! I am really looking forward to returning to the farm to see them harvest the taters in the fall so be sure to subscribe to the blog so you don’t miss my next adventure!

A man slicing a potato in half.

 

Disclosure: This post was developed in paid partnership with McCain Foods Canada, however, all opinions are genuine.

Last Updated . Published By 127 Comments

One Week High Protein VEGAN MEAL PLAN | Healthy Plant Based Recipes

GET THE MEAL PLAN

I share a one week high protein vegan meal plan filled with healthy plant based recipes for breakfast, lunch, dinner and snacks.

If you’ve had trouble finding healthy vegan recipes in the past, you’ve come to the right place.

I’m definitely no vegan, but I can appreciate the value of incorporating more plant-based foods into our diet. But I hear from a lot of my vegan friends and followers that they have a hard time getting delicious high protein vegan recipes in their diet. So if you enjoyed my one week healthy naturally Gluten Free Meal Plan in the past, you’re going to LOVE this high protein vegan meal plan!

So we’ve gathered a collection of recipes from Abbey’s Kitchen as well as other great food bloggers and have organized your life for the next week. We want to show you guys that there is no need to go out your way to find great healthy vegan recipes, and that there are a variety of nutrient dense recipes that can give you the energy you need to get through the day.

is it possible to have a high protein vegan diet?

Absolutely. There are lots of great high protein vegan foods that you can include in your vegan diet to meet your nutritional needs. Some of our favourites include: beans, legumes, nuts, seeds, tofu, hemp seeds, chia, nutritional yeast and the list goes on.

High Protein Vegan Meal Plan

Day 1

Breakfast

Smoothie in a glass.Chocolate Peanut Butter Banana Shake

Author: Minimalist Baker

AM Snack

A pile of apple pie granola cups on a blue and yellow plate.

Apple Pie Protein Bites

Author: Author: Abbey’s Kitchen

Lunch 

Vegan sandwich on wooden board.

Vegan Sandwich

Author: Vegan Huggs

PM Snack

Chia pudding in small mason jar cup topped with chopped mango. Tropical Chia Pudding

Author: Beautiful Ingredient

Dinner 

Stir fry on a wooden plate.

Vegan Chow Mein with Gluten Free Zucchini Noodles & Marinated Tofu

Author: Abbey’s Kitchen

Day 2

Breakfast 

Three burrito halves sitting in a red plastic dish.

Scrambled Tofu Breakfast Burrito

Author: Minimalist Baker

AM Snack

Smoothie in a bowl.Mermaid Smoothie Bowl

Author: The Glowing Fridge

Lunch 

Two wraps filled with veggies.

Mediterranean Wrap

Author: The Stingy Vegan

PM Snack 

Banana pudding in a glass.

Banana Peanut Butter Protein Pudding

Author: Abbey’s Kitchen

Dinner 

A white plate filled with beans, rice, veggies and guacamole on a bright yellow surface.

Cauliflower Rice Burrito Bowl

Author: Minimalist Baker

Day 3

Breakfast

Overnight oats in a glass jar, topped with peanut butter, bananas and strawberries.

Peanut Butter Overnight Oats

Author: Minimalist Baker

AM Snack 

Chia pudding in glass.

Peanut Butter and Jelly Chia Pudding

Author: Abbeys Kitchen

Lunch 

Tofu and eggplant curry in a saucepan, topped with parsley on a black surface.

Chickpea, Tofu and Eggplant Curry

Author: The Endless Meal

PM Snack 

Thai hummus in a red dish.

Peanut Hummus Dip

Author: Abbey’s Kitchen

Dinner 

Cooked lentils in two white bowls topped with oyster mushrooms.

Trumpet Mushrooms with Herbed Lentils

Author: The Mostly Vegan

There you go lovelies. Like I said earlier it is possible to get enough high protein in a vegan diet. If you’re enjoying the healthy high protein vegan meal plan so far, you’re definitely going to want to get the rest of the week! Click the button below!

GET THE MEAL PLAN

If you liked this meal plan, you may also like my other meal plans:
Week Two Vegan Meal Plan
Week Three Vegan Meal Plan
Keto Meal Plan
Family Meal Plan
Paleo Meal Plan
Week One Gluten Free Meal Plan
Week Two Gluten Free Meal Plan

A green smoothie bowl with chia seeds, coconut, and blurberries.

Last Updated . Published By 22 Comments

10 Quick Dinner Tips | Healthy Meal Planning, Cooking & Cleanup Hacks

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

Dinnertime can be hectic, so we’ve compiled the top 10 Quick Dinner Tips for Prep, Cook & Cleanup to make mealtime an actual pleasure in partnership with Frigidaire.

When I was a kid, I definitely took for granted all the time that goes into planning, prepping, cooking and cleaning up after a simple weeknight meal. As an adult, I now can totally appreciate how easy it is to just skip the whole ordeal and order something in on those busy nights of the week. It happens.Some weeks, it happens a lot.

As a foodie dietitian, I think restaurant food is totally fine as an occasional treat, but my number one tip for boosting nutrition and cutting back on unnecessarily calories is to reduce your meals out.

So to help you get into the kitchen without the drama, I’ve compiled a list of the top 10 quick dinner tips for healthy meal planning, cooking and cleanup.

The Ultimate Quick Dinner Tips

Tip 1: Create a Meal Plan for the Week

Cooking dinner takes longer (or doesn’t happen at all) when you don’t have a plan. When you have a day off, take a look online for some great healthy recipes (oh weird, I found some here for you) and decide what you want to make for dinner each night.

Hand holding a pen writing on paper.

I always recommend that the last day of the week include ingredients that are either scraps from the previous nights (a stir fry is always a great way to use up odds and ends) or a lot of frozen and pantry staples. That way, if something important were to come up at some point in the week (like an unexpected late meeting) and dinner just wasn’t going to happen, then at least you don’t waste fresh food that will quickly go bad.

Tip 2: Prep Ahead

One of my favourite quick dinner tips is to do a little prep work on the weekend when you have the time. I generally will make a huge batch of quinoa, brown rice, and sweet potatoes that can easily be thrown into salads or used as side dishes. Then I grill or bake a few pounds of chicken breasts for fast sandwiches or salads, and chop up a bunch of veggies for easy assembly style meals. The more you do ahead, the less you have to do when you’re exhausted after an 8 hour work day and spin class.

Close up of a pot of food.

Tip 3: Stock up on Quick Cooking Staples

One of the keys to a quick dinner is quick cooking food. Frozen shrimp is a go-to protein that I always keep on hand because once it’s thawed in the fridge over night, it literally takes 5 minutes to cook. Likewise, couscous takes pretty much just as long as it would take you to boil water in your kettle, and frozen veggies are already pre-blanched so they heat up in no time.

Pasta being added to a pot of boiling water.

Tip 4: Take Grocery Store Short Cuts

You do not need to make everything from scratch to serve a healthy family meal. This is one of those quick dinner tips that I really want people to understand. I buy a rotisserie chicken at least once each week on my way home from the gym; I serve half of it for dinner and then I use the other half in lunch sandwiches or salads the next day.

A close up of a rotisserie chicken in its container.

Also, check out your grocery store’s salad bar! Yes, it may cost you more money, but if the alternative is take out or restaurant food, you’ll definitely save money (not to mention calories or fat) in the long run.

Tip 5: Empty Your Dishwasher Before You Start

Once when we were kids, our dishwasher broke for a few months and wow, did I ever start to appreciate what a helpful piece of technology that is for getting dinner done faster. I’m pretty sure my mom just stopped cooking all together without a dishwasher. As an adult with my own kitchen, I couldn’t live without my Frigidaire dishwasher.

A person standing in a dishwasher.

It has this amazing DishSense technology that analyzes the dishware inside and automatically selects the best cleaning cycle. Plus, its OrbitClean Spray provides 4 times the water coverage so I don’t get delayed having to re-do any of the loads. I always recommend making sure that you have unloaded the dishwasher from the mornings load before you even start cooking dinner so that you have a clean and empty dishwasher to load up with dinner dishes and run before bed.

Tip 6: Take Out Your Ingredients First

I’m not suggesting you have to be an octopus and grab every spice and sauce from the cupboard in one impressive performance of athleticism. I’m just saying it’s a good idea to be prepared.

A table with a bottle of olive oil and a black pepper grinder with some fruit in front.

These are the kind of quick dinner tips that can really shave down your time in the kitchen. I always read my recipe thoroughly before starting dinner, and get out all of the ingredients I know I will need before I even start. This also helps me not forget any ingredients when I really get going and everyone is begging me for dinner STAT.

Tip 7: Use a “GB”

Okay so I stole this one from Rachel Ray who really did teach me a lot about getting meals finished in a hurry. A “GB” is a Garbage Bowl” and it’s basically a bowl or little bag that you set up to catch any scraps as you do your chopping and slicing.

Dyed egg shells cracked.

I usually line a big bowl with a small grocery bag that I later transfer to the garbage because it saves me from the scraps ending up all over my kitchen counter or from me spilling and dropping bits as I walk them to the main garbage bag across the kitchen.

Tip 8: Tidy As You Wait

My mom would always tell me to cleanup as I go, but a more specific and time effective quick dinner tip is to actually tidy as you wait. There will likely always be food that has to finish cooking without you actually doing much – a sauce that’s simmering, or a casserole that’s baking.

Dirty dishes in a sink.

Instead of standing there scrolling through instagram foodporn (OK, I’m totally guilty of this), start to put away the ingredients you’ve already used, wash any pots or pans you don’t need or set the table.

Tip 9: Simply Cookware

This is where one-pot meals (like my Cassoulet) really come in handy. One of my favourite quick dinner tips is to cut back on cleaning time by just not having to clean so much in general. If I’m cooking a spring pasta or grain dish, and adding veggies, I’ll throw my broccoli florets or asparagus into the pasta cooking water half way through and just drain everything out together.

A close up of a couscous salad.

You can do the same with all of your grains by cooking it in an excess of liquid (more than the usual ratio) and simply just draining everything out like you would pasta.

Tip 10: Set the Table like a Boss

If your dining room is separate from your kitchen, running back and forth with glasses, place mats, dishes and cutlery can be exhausting. I recommend investing in a little bar cart, tray or basket that you can stock once, transport once, and then at the end of the meal, everything can be loaded back up and brought to the dishwasher in one shot.

A dining room table.

And just like that, dinner is done.

These 10 quick dinner tips will help you get a healthy meal on the table without the headache.

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Do you have any great quick dinner tips that you swear by?
Do you do any of these things in your own home to speed up the dinnertime cooking and cleanup routine?
Leave me a comment below with some of your hacks!

A pinterest image with photos of pasta, a woman in front of a dish washer, a dining room table, and dirty dishing with the text overlay \"10 Quick Dinner Tips. Prep Cook and Clean Up.\"

Disclaimer: This post was created in paid partnership with Frigidaire, however, as always, all opinions are genuine.

Last Updated . Published By 40 Comments

Best Healthy Chicken Breast Recipes

Running out of ideas of what to do with your chicken breast? I’ve gathered my fav chicken recipes for quick and easy healthful meals the whole family will love. 

If you pick up any health magazine right now, I guarantee you they’ve all got a list of “clean eats” to put on your grocery list this month. What’s always on the top of that list? Twenty bucks says skinless boneless chicken breasts. Healthy chicken breast recipes are all over the web, but finding the best healthy chicken recipes you’ll actually want to make all year long can be a whole other task. And sure, you can probably manage a few days of basic baked poultry, but after a week, you’ll probably start to see your enthusiasm fade.

Thankfully, I did the chicken diggin’ for you, and I’m here to convince you that a boneless, skinless chicken breast can be an exciting dinnertime staple for quick and easy healthful meals that the entire family will enjoy. That means flavourful, creative recipes perfect for both hectic weeknights and weekend entertaining.

The Best Healthy Chicken Recipes

Avocado Chicken Salad

avocado_chicken_salad__3_of_4.jpg

My Low Carb Chicken Ramen

low_carb_gluten_free_ramen_10_of_14.jpg

My Easy French Chicken Cassoulet

cassoulet_healthy_4_of_13.jpg

Coconut Chicken Nuggets with Homemade Plum Sauce

chicken_nuggets_w_plum_22_of_25.jpg

My Prosciutto Wrapped Cranberry Hummus Chicken Breasts

hummus_chicken_breast_6_of_13.jpg

My Chicken Breast, Grape and Brussels Sprout Salad

brussels_spout_leaf_salad_7_of_8.jpg

Peanut Satay Stuffed Sweet Potatoes with Chicken

A plate with a sweet potato peanut satay.

Paleo Cauliflower Rice Chicken Burrito Bowl with Dairy Free Cilantro Lime Crema 

Overhead photo of a burrito bowl.

Healthy Chicken Chipotle Enchiladas 

A close up of chicken enchiladas in a baking dish.

Healthy Lychee Chicken Curry Noodles

An overhead photo of a bowl of chicken curry noodles.

Honey Mustard Chicken Pasta Salad

An overhead photo of a plate of pasta salad.

Paleo Chicken Curry with Cauliflower and Sweet Potatoes

This delicious paleo chicken curry with cauliflower and sweet potatoes is one of my favourite gluten free one pot meals.

Gluten Free Shake and Bake Chicken

shake and bake chicken

BBQ Chicken and Pineapple Grilled Pizza

A photo of a grilled pizza using flat bread topped with pineapple, onions, and jalapeno.

Chicken breasts are pretty much a blank slate, so the possibilities are endless. To spark your imagination and creativity, we’ve chosen the best chicken breast recipes on the web developed by our favourite foodies and bloggers.

The Best Healthy Chicken – Baked & Grilled
Grilled Cilantro Lime Chicken by Simply Recipes

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Grilled by BBQ or stovetop, this recipe is perfect year round because the tangy flavour of the lime delivers big flavour to the chicken breasts. Served with your favourite vegetables or some brown rice, this recipe will become a weekday wonder in your repertoire.

Per Serving: 249.8 kcal, 2.6 g of fat, 1.2 g of fibre, 35.9 g of Protein, 81.4 mg of sodium

Hummus Crusted Chicken by Gimme Some Oven

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We love this idea! Clearly hummus is a multipurpose, healthy food that shouldn’t just be classified as a spread. This protein-rich bake covers all bases. Surrounded by veggies and a hint of lemon, this dish hits and satisfies all the tastebuds. All with a prep-time of less than 10 minutes, what more could you ask for?

Per Serving: 335.9 kcal, 7.9 g of fat, 4.0 g of fibre, 42.2 g of Protein, 241.3 mg of sodium

Vegetable Chip Flax Crusted Chicken by Hungry Hobby

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Not only is this recipe super healthy for you, it only requires 5 ingredients to make. Talk about quick and easy! We’ve never seen a recipe with veggie chips crusted on top of a chicken breast, but we love the idea. The veggie chips, parmesan cheese and flax all really do come together to create a crust while being a gluten free option.

Per Serving: 217.8 kcal, 9.6 g of fat, 3.9 g of fibre, 26.8 g of protein, 201.4 mg of sodium

Apple Pecan Chicken by The Lean Green Bean

A white plate with apple pecan chicken breast with green beans.

Five ingredients and five minutes of prep time, this Apple Pecan chicken is a perfect weekday meal to throw together after a long day of work. The sweetness of the apple paired with the crunchiness of the pecans makes a perfect crust for the chicken. Held together with hummus, this ingredient adds an extra punch of protein to the meal.

Per Serving: 265.6 kcal, 10.2 g of fat, 2.0 g of fibre, 29.5 g of protein, 162.7 mg of sodium

Grilled Spicy Honey Lime Chicken Kebabs by The Nutritionist Reviews

Chicken kebabs on a grilling pan.

We all love grilling kebabs in the summertime, but why not keep this tradition for the full year? Combine your freshest, seasonal veggies with this seasoned chicken breast for a fun take on a nutritious meal. The spicy honey and lime flavour of the seasoned chicken brings a sweet but tart flavour to the kebabs.

Per Serving: 209.6 kcal, 1.7 g of fat, 0.4 g of fibre, 27.8 g of protein, 64.3 mg of sodium

The Best Healthy Chicken – Comfort Favourites
Slow Cooker Minestrone Soup by Eat at Home Cooks

A white bowl with minestrone soup with chicken.

Keeping with the theme of quick and easy meals for the week, this one can be prepped before you leave the house for the day. The benefit of a slow-cooker? Walking into your home after a long day to the aroma of a fresh cooked meal, ready to serve. You’ve got two options for this recipe. You can leave a raw chicken breast in the slowcooker for the day, letting it simmer and merge with the flavours of the vegetables. Or, feel free to add your leftovers in from the night before, mixed together with a good variety of fresh veggies.

Per Serving: 191.2 kcal, 1.4 g of fat, 6.7 g of fibre, 16.3 grams of protein, 384.8 grams of sodium

Better Chicken and Chickpea Paprikash by Vikalinka

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A fun, nutritious meal for a Friday! We love traditional paprikash, but if your trying to avoid the skin-on, fried version of this dish, this lightened up version is for you! Higher in healthy fats, protein and fibre, this dish uses boneless and skinless chicken breast to its full potential, while adding chickpeas for the added health kick.

Per Serving: 307.0 kcal, 4.1 g of fat, 7.3 g of fibre, 29.9 g of protein, 183.5 mg of sodium

Weeknight Chicken Curry by Food, Pleasure & Health

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For beginner chefs, chicken curry is sort of intimidating. Getting the right combination and ratio of spices is tough, but luckily, this recipe by Registered Dietitian Dixya behind the Food, Pleasure & Health blog has us covered. This recipe uses the most simplified ingredients, and with that being said, has a pretty short ingredient list!

Per Serving: 159.5 kcal, 2.5 g of fat, 1.2 g of fibre, 28.0 g of protein, 65.0 mg of sodium

Quick & Easy Thai Curry Naan Pizza by MJ & Hungry Man

A naan pizza with chicken, bell pepper, and herbs, sliced.

We couldn’t make this list without including a pizza! We’re always craving finger food once in awhile, but who said finger food couldn’t be healthy! With Thai influences and the crust being naan bread, this recipe is so simple yet so unique. Not to mention it hits all the bases: lean protein, fresh veggies, healthy fats and whole grains all in one bite!

Per Serving: 464.0 kcal, 11.3 g of fat, 2.5 g of fibre, 36.3 g of protein, 458.3 mg of sodium

The Best Healthy Chicken – Pasta & Noodles
Heirloom Tomato + Lemony Pulled Chicken Zoodles by Healthy Bites

An overhead photo of a plate of zoodles with chicken.

We’re obsessed with the zoodle craze! It’s such a fun, new way to get the extra benefits of vegetables as an alternative to pasta. The spiralizer can seem pretty intimidating at first, but we promise you, you’ll be jumping at any opportunity to spiralize anything once you’ve got the hang of it. Topped with sweet tomatoes and citrus-flavoured chicken, this dish is sure to satisfy all your cravings.

Per Serving: 268.1 kcal, 15.8 g of fat, 2.4 g of fibre, 24.6 g of protein, 66.4 mg of sodium

The Best Healthy Chicken –  Sandwiches & Wraps
Chicken Tikka Wrap by Food, Pleasure & Health

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Perfect for on-the-go lunches or dinner, this Indian-inspired wrap is packed with seasoned chicken, fresh veggies and tons of flavour. When we’re in the middle of a hectic work week, wraps should become your go-to! Store the pre-cooked chicken and other prepared fillings in your fridge, and you’re all set for an easy, nutritious and filling meal. Tip: you can also use a corn-based tortilla for a gluten free option!

Per Serving: 269.2 kcal, 4.6 g of fat, 2.2 g of fibre, 33.3 g of protein, 223.6 mg of sodium

Chicken Bruschetta Sandwiches by Homemade Nutrition

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A go-to recipe for simple dinners after work, or a good use of leftovers for lunch the next day! Bringing a whole new meaning to fast food, this recipe is quick and easy to prepare and uses accessible ingredients.

Per Serving: 389.0 kcal, 18.4 g of fat, 2.7 g of fibre, 39.2 g of protein, 378.0 mg of sodium

Buffalo Chicken Lettuce Wraps by Sugar Dish

A white serving platter with buffalo chicken lettuce wrap.

A new take on the Friday Night taco tradition, but healthier and still just as tasty. With the combination of lightly breaded chicken and quinoa, this wrap is high protein and low calorie. Held together with a leaf of iceberg lettuce, this allows for the flavour of the buffalo chicken to be the main attraction. If lettuce wraps aren’t for you, try substituting for a whole grain wrap or one that is corn-based!

Per Serving: 359.1 kcal, 8.7 g of fat, 5.5 g of fibre, 46.9 g of protein, 488.8 mg of sodium

The Best Healthy Chicken – Bakes & Casseroles
Creamy Chicken Quinoa and Broccoli Casserole by Pinch of Yum

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The winning lineup: seasoned chicken, plus quinoa, Gruyere and broccoli for a pop of colour. This is a perfect savoury, hearty dish for the winter season and a unique variation for a chicken breast recipe. Feeling cozy just thinking about this one!

Per Serving: 467.2 kcal, 10.5 g of fat, 6.5 g of fibre, 35 g of protein, 137.8 mg of sodium

Roasted Potatoes, Green Beans and Shredded Chicken Salad by Simple Cravings. Real Food.

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This is another one-pot-wonder recipe, the key for a quick preparation time while creating a melting pot of flavours. The creator of this recipe, Vicki Shanta Retelny, RD, puts a huge emphasis on the health benefits of red potatoes– they’re jam packed with Vitamin C and potassium with no signs of cholesterol or sodium, despite their unhealthy reputation. She created this Nicoise-style recipe to build a meal that is balanced in carbohydrates, protein and fat, and she did this perfectly.

Per Serving: 168.4 kcal, 5.8 g of fat, 2.1 g of fibre, 14.5 g of protein, 35.4 mg of sodium

The Best Healthy Chicken – Stuffed
Sundried Tomato, Kale and Feta Stuffed Chicken Breasts by Rachel Cooks

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Stuffed chicken breast recipes are typically thought out to be pretty intimidating. Let us assure you, this recipe looks impressive, but wait — it’s simple. Perfect for company or a casual weeknight dinner, this recipe calls for a quick, easy prep time, meaning more time for relaxing.

Per Serving: 595.7 kcal, 10.6 g of fat, 3.3 g of fibre, 65.3 g of protein, 582 mg of sodium

Guacamole Stuffed Chicken Breast by The Wholesome Dish

A plate with guacamole stuffed chicken breast.

Ditch the chips and try adding guacamole to your entree! The guacamole contributes a creamy centre to your chicken breast, adding tons of flavour and colour to the dish. Of course, this is one of the best healthy chicken recipes because covers all bases, high in protein and healthy fats.

Per Serving: 299.2 kcal, 12.2 g of fat, 3.4 g of fibre, 41.8 g of protein, 120.6 mg of sodium

Tapenade Stuffed Mediterranean Chicken by Your Choice Nutrition

A white plate with a tapenade stuffed chicken.

Inspired by Greek cuisine, this dish is full of Mediterranean flavours! Stuffed with savoury tapenade and topped with sweet cherry tomatoes and olives, this recipe looks complicated, but is actually quite simple. According to Registered Dietitian Brittany Poulson, the creator of this recipe, the addition of olives gives the meal an added punch of iron, fibre and Vitamin A and E!

Per Serving: 372.7 kcal, 19.0 g of fat, 2.3 g of fibre, 41.1 g of protein, 520.1 mg of sodium

See? Chicken breast can be fun and exciting! We hope these top chicken breast recipes will give you the inspiration to get started.

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Last Updated . Published By 28 Comments

Gluten Free Baked Panko Fish and Chips with Sweet Potato Fries | Healthy Take-Out Swap

These Gluten Free Baked Panko Fish and Chips with Sweet Potato Fries are a healthy alternative to the classic pub staple or Friday night take out!

A brown plate with two gluten free fish and sweet potato chips.  When I was growing up, we had fish and chips every Friday and it was such a treat. My mom or dad and I would pick up our go-to halibut and chips at the local fish fry and they would come in a cardboard box wrapped up in a ton of newspaper. My sister and I would pretend we were opening valuable gifts for ourselves (and I guess, ultimately, that’s what they were), and we would gobble up our fish and chips with absolute glee.

A brown plate with two gluten free fish and sweet potato chips.

Today, I still love me some classic fried fish and chips, but it’s more of a treat than a weekly occurrence. My Gluten Free Baked Panko Fish and Chips with Sweet Potato Fries on the other hand is total weeknight fair game.

How to make Gluten Free Baked Panko Fish and Chips with Sweet Potato Fries

First of all, where they heck do you find gluten free panko? Well, you make it! Out of cereal! I pulse some classic Rice Chex cereal in a food processor until it reaches a panko-like consistency that gets light, crispy and oh-so-addictive. I then use a combination of gluten free flour and a high-fibre, omega-3 rich “flax egg” to adhere the goods. It bakes up light and crispy and is absolutely divine with my sweet potato fries.

An overhead photo of a brown plate with two gluten free fish and sweet potato chips.

And I adore me some good Sweet potato fries. I love classic russets, especially fried, but when it comes to the baked varieties, I’m all about sweets.

A brown plate with two gluten free fish and sweet potato chips.

The combination of this light and crispy gluten free baked panko fish and these sweet, crispy and hearty sweet potato fries totally trumps the fish and chip nights of my youth. And hey, if you want to wrap it up in newspaper just to open upon a gift, I definitely wouldn’t judge.

A close up photo of a brown plate with two gluten free fish and sweet potato chips.

What are some of your favourite take-out go-tos that you would like a home-made version for?

Have you tried these Gluten Free Baked Panko Fish and Chips with Sweet Potato Fries?

Leave me a comment below with your thoughts!

 

These Gluten Free Baked Panko Fish and Chips with Sweet Potato Fries are a healthy alternative to the classic pub staple or Friday night take out!

 

 

An overhead photo of a brown plate with two gluten free fish and sweet potato chips.
Print Recipe
5 from 2 votes

Gluten Free Baked Panko Fish and Chips with Sweet Potato Fries

These Gluten Free Baked Panko Fish and Chips with Sweet Potato Fries are a healthy alternative to the classic pub staple or Friday night take out!
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Main Dish
Cuisine: British
Servings: 4 people
Calories: 410kcal
Author: Abbey Sharp

Ingredients

Panko Fish:

  • ¼ cup ground flax seed
  • ½ cup + 2 tablespoons water
  • 1/3 cup gluten free oats
  • 1/2 teaspoon table salt
  • ¼ teaspoon cracked black pepper
  • ¼ tsp chili powder
  • 4 cups Chex cereal
  • 4 thin white fish filets
  • Fleur de sel for sprinkling

Sweet Potatoes:

Instructions

  • Preheat oven to 450 F. Lightly grease two baking sheets and place them in the oven to preheat.
  • To make the flax egg, mix the flax and water together in a small bowl and let it sit in the fridge for 20-30 minutes until it reaches a gloopy egg-like consistency.
  • Place the oats in a small food processor and pulse until they reach a flour-like consistency. In another bowl, mix together the oat flour, salt, pepper and chili.
  • Add the chex cereal to the food processor and pulse until it breaks into crumbs. Transfer to a third bowl.
  • Dip the fish filets into the flour, then transfer them to the flax egg until well coated. Finally, coat them in the Chex panko crumbs. Transfer to one of the preheated baking sheets.
  • Meanwhile, mix the potatoes with the oil, sea salt, pepper and chili. Transfer to the other large baking sheet in a single layer and bake for 25 to 30 minutes, turning once for even browning.
  • About 15 minutes into your sweet potatoes cooking, add in a second sheet with the fish and bake for about 12 to 15 minutes or until cooked through and just slightly starting to brown. Chex, like panko, doesn’t get super golden brown so you’ll likely just see a slight golden hue.
  • While still hot, top the fish and chips with a pinch of fleur de sel.

Nutrition

Calories: 410kcal

 

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Colonics 101: Is Colon Irrigation and Colon Hydrotherapy a Healthy Weight Loss Aid?

I share the latest research on colonics and discuss whether or not colon hydrotherapy and colon irrigation are healthy weight loss aids of good for digestive health.

I don’t like the word cleanse and I definitely don’t like the word colon, so I certainly am not a fan of the two terms in one line. But for celebrities like our pal Gwyneth, Aniston, Madonna and even Queen B, getting their colon cleansed on a regular basis is just like doing yoga in their ocean side villa backyard – a life necessity. One cleanse supporter made a bold statement comparing colonics to “cleaning baked lasagna from a pan”.  Ew, why ruin food like that? Much like the excitement shown by a husband and wife in a detergent commercial after lasagna night, people are touting the colonics experience a major life-changer. So all-aboard the colon train (oh Gawd, don’t picture that), let’s all review the benefits and dangers of getting your colon cleansed.

What is a Colon Irrigation or Colon Hydrotherapy?

 

Colon irrigation or colon hydrotherapy is a process where water is flushed into your rectum to remove all of the fecal matter, mucus and otherwise “sludge”. Think of this process like an enema, except instead of it being performed by a highly trained health practitioner, picture an unlicensed “colon hygienists”. And instead of a small amount of water, picture up to 60 fucking litres. W.T.F.

A hose with water coming out of it.

Why Do People Do Colon Irrigation or Colon Hydrotherapy?

 

According to the abundant amount of clinics right here in the city of Toronto, colonics are a life necessity because over time we accumulate fecal matter which puts a great deal of stress on our colon, liver and overall digestive system. This accumulation causes a type of blockage, where we cannot eliminate toxins on our own which can lead to auto-intoxication.

 

Auto what? Did they just make that up?

 

An opened book with a pair of glasses on top.

Actually no, the term auto-intoxication was coined back in the 1900s and is described by an accumulation of toxic intestinal waste that supposedly causes serious health issues. Here’s a super old study that attempted to justify the need to clean our colon to rid ourselves of these so called “evil toxins”. The American Medical Association quickly and easily squashed this theory in the 1930s and then for some reason, by popular demand (thanks Kim K), it was back. Okay, history lesson is over. What do these clinics claim colonics can do?

Colon Irrigation and Colon Hydrotherapy  Claims

 

I decided to investigate the website of a local colonic clinic, and already I was welcomed by beautiful smiling jumping women encouraging me to transform myself to look and feel fantastic! From cleaning my ass hole? I’m not convinced.

A person standing on a tree trunk.

Upon reading further, they claimed that colonics would remove all of my toxins and improve my bowels, my appearance and my energy levels. Proponents of colon irrigation claim to treat GI issues like constipation, colitis, flatulence, diverticulitis, IBS, bloating and chronic diarrhea. They even claim colonic hydrotherapy can aid in non-GI issues like headaches, skin problems, allergies, fatigue, depression and wait for it… WEIGHT LOSS. I was waiting for that. So that all sounds well and nice… but what about the cost? How much do you think it costs to “transform your mind and body”?

How Much do Colonics Cost?

 

For $110 you can get one flushing session but they do obviously encourage you to buy a package containing several sessions for the best results. If you do want to splurge, Gwyeny’s Goop cleanse will cost you around $425 (and for that, they better be pumpkin gold in my ass).

A hand holding a credit card.

Jokes aside. We’ve heard about the potential benefits, so what about the dangers… since you are flushing LITRES of water into your colon.

The Three Dangers of Colon Irrigation

 

1. Fluid & Mineral Imbalance

A hand stacking rocks.

As you know, our body likes its balance. We work on an internal regulation system that should not be tampered with. The minute something threatens that system, like a water flush of 60 litres into our rectum, an imbalance inevitably follows. This imbalance ripples throughout our body and our regulation is compromised. Minerals in our body are drowned, misplaced and cannot be used effectively. The imbalance in the mineral to water ratio can also lead to a serious complication known as electrolyte imbalance. Electrolytes like sodium, potassium, chloride, phosphate, magnesium and bicarbonate play vital roles in our body, however when we have too much or too little, we may encounter serious issues like heart failure, kidney failure, liver failure and GI issues.

A wave in the ocean.

The process of flushing may also flush away important nutrients. Picture yourself at a wave pool. You’re the nutrient trying to get to the intestinal wall (the other end of the pool) to get absorbed and then out of nowhere a huge flush of water (wave) comes in and pushes you back. This can have a serious impact on your colon’s ability to absorb and use the necessary nutrients you consume.

 

2. Bye Bye Good Bacteria

 

The foundation of all cleanses is best described by the most commonly and annoyingly used mantra: “the elimination of toxins” (ugh #facepalm). Side note, have you ever heard these claims pinpoint the name of an actual toxin, or do they all just fall under one genus of toxins? Now there’s some toxin for thought (this whole post is a pun gold mine).

The problem with this mindset is that removing “all toxins” means removing the good stuff as well (and there isn’t even evidence that colonics remove toxins in the first place). Loads of research on gut health has supported the benefits of good bacteria (also known officially as probiotics.) For more info on the emerging benefits of probiotics, check out my post here. When we choose to flush our gut, we alter our gut environment and immune health which means we may not be able to reap the benefits of probiotics and may even put ourselves at risk for serious GI issues. More research is needed to understand the impact that cleansing our colon may have on gut health.

 

3. GI Issues

A close up of a stethoscope.

The strongest source of evidence from scientific research comes from a Georgetown University meta-analysis by Mishori et al. A series of case studies found that patients who underwent a colon cleanse ended up experiencing a variety of GI issue from abdominal pain and cramping to electrolyte imbalance and renal failure. The study also found that patients who already had existing GI issues (like IBS, diverticulitis, Crohn’s…) were at an even more increased risk for adverse effects from colon cleansing. Mishori et al. also discussed the lack of FDA regulation in colonics practice. Even in Canada, the practice of colonics is not regulated by a national body, meaning anyone can set up practice and flush away. Health Canada regulates the equipment, however how it’s used and how it’s sterilized is not, which can put people at a risk for infection.

 

No Evidence for Colonics

 

A close up of a microscope.

 

Just like any new trend, the lack of sound evidence and research makes this a real danger. This invasive form of treatment can cause obvious harm, and there is not one shred of evidence that it can benefit our health. First of all, finding any scientific articles studying colonics was difficult. This suggests that even the science community hasn’t felt it to be necessary to investigate this crock of crap much further. Rather, much of the “evidence” these colonic clinics depend on are anecdotal testimonials which I cannot in good conscious use as any form of fact.

 

What about Colonics for Weight Loss?

 

A person showing weight loss, in a pair of oversized pants.

And, I have a duty to address the weight loss claim. Many people will turn to GI strategies in order to lose weight –like using laxatives, supplements, coffee enemas (yeah, that’s a thing). Okay, so you may lose a few pounds at the beginning, but remember it won’t be fat you’re losing –it will just be a combination of stool weight and water. A strategy to lose a few pounds and then be at risk for dehydration and a bunch of GI issues, is not a full proof weight loss plan that will last more than a week.

The Verdict on Colonics

 

I don’t know how many times I need to say this, but our body cleanses itself already, all-day long, no flushes needed. Our kidneys, liver, lungs and intestines all have an important job to do – filter out the bad, and absorb the good. And they do a pretty good job at it – plus they don’t charge you $100.

A plate of granola and sliced bananas on top.

Don’t get me wrong, there are instances when we need to cleanse our colon, like before a medical procedure (colonoscopy), but to say cleansing our colon should be done regularly for our overall health is a false statement. Chronic and acute constipation affects many of us and there are dietary and lifestyle modifications that can be done like incorporating more fibre in our diet, drinking water and staying active.

Doesn’t eating an apple and drinking some water sound better than paying someone 100 bucks to water board your ass? Yeah. I thought so.

Now please tell me, have you had colonics (aka. colon irrigation or colon hydrotherapy?) Did they help you in any way?

What are your thoughts on colonics?

Leave me a comment below, I would love to hear your thoughts!

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Gluten Free Four Mushroom Penne Pasta Bake | Healthy Family Dinner

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

This Gluten Free Four Mushroom Penne Pasta Bake is the perfect healthy family dinner for entertaining casually.


A baking dish with a gluten free mushroom pasta bake.

Coming from a British home, Sunday suppers were a weekly tradition. When we were kids, we ate whatever mom gave us (which was usually a proper roast beef and pud), and never even had heard of the word “intolerance”, but today, there are a lot of needs to consider for each meal.

A serving of mushroom penne pasta bake.

My sister, for example, has found that her belly doesn’t always do so well with a lot of gluten, so whenever we can, we try our best to include a gluten free option for her. Meanwhile, her partner is vegetarian, so we also like to be cognizant of that and make sure he’s not stuck eating veggie sides for dinner. As for me? I will eat anything, as long as it tastes good – making it healthy is an added perk!

A serving of mushroom penne pasta bake on a wooden plate.

How to Make Gluten Free Four Mushroom Penne Pasta Bake

This Gluten Free Four Mushroom Penne Pasta Bake has become an instant family favourite that everyone can enjoy. It’s packed with not one, not two, not three, but FOUR delicious flavourful mushrooms, and my new go-to, Catelli Gluten Free pasta. Made from a combination of white rice, brown rice, corn and quinoa, it’s honestly the best gluten free pasta I’ve ever had. Honestly, even me and my gluten-loving hubby can’t tell. It’s also got 3 grams of fibre and 6 grams of protein per cup, so it’s a great base for loading up on lots of healthy flavours.

A baking dish with a wooden spoon scooping the mushroom penne pasta bake.

I bulk up my cream sauce and cut back on fat by using a few cups of high fibre cauliflower pureed into a luscious cream. I also add tons of texture and flavour with baby kale, sweet caramelized onions, and a few handfuls of flavourful cheese. Go for the good stuff with your cheese in this Gluten Free Four Mushroom Penne Pasta Bake, it makes all the difference in the flavour!

And in my opinion, the best part of any baked pasta is the crispy crumb topping. Instead of traditional breadcrumbs or panko, I keep mine gluten free by pulsing crispy rice cereal into flaky crispy crumbs. Trust me, it’s the best panko-swap you’ll ever try!

A wooden plate with a serving of mushroom penne pasta bake with a box of catelli pasta in the back.

This recipe makes a huge portion, but is surprisingly easy to make in advance so it’s perfect for casual family entertaining. Simply bake it off, wrap it up, refrigerate and rewarm. It’s the accommodating dish that doesn’t feel like an accommodation because it’s SO DAMN GOOD. Sorry mom, your roast beef is good, but this is now the new go-to Sunday supper dish.

A serving of mushroom penne pasta bake on a wooden plate with a fork in it.

This year, Catelli is celebrating its 150th birthday alongside Canada. To say thank you to families for inspiring them for over a century, Catelli has created an amazing 150th Anniversary Recipe Collection with 12 easy recipes that you can try at your next family reunion or get together! I think anytime is a great time to reunite with family and friends, but with the exciting Canadian milestone, it’s a particularly great excuse!

A box of gluten free catelli penne pasta.

Now tell me, what dishes do you always make for Sunday supper?

Have you tried making this Gluten Free Four Mushroom Penne Pasta Bake? What did you think?

Leave me a comment below with your thoughts!

 

Disclaimer: this recipe was developed in paid partnership with Catelli, however, all opinions are genuine.

A baking dish containing a four mushroom penne pasta bake with wooden spoon scooping in.

A baking dish with a gluten free mushroom pasta bake.
Print Recipe
5 from 2 votes

Gluten Free Four Mushroom Penne Pasta Bake

This Gluten Free Four Mushroom Penne Pasta Bake is the perfect healthy family dinner for entertaining casually.
Prep Time15 minutes
Cook Time1 hour
Total Time1 hour 15 minutes
Course: Dinner
Cuisine: French
Servings: 8 people
Calories: 460kcal
Author: Abbey Sharp

Ingredients

  • 1 box Catelli Gluten Free Penne Rigate
  • 2 tablespoon extra virgin olive oil divided
  • 1 cup thinly sliced sweet onion (about 1/2 large)
  • 2 oz shitake mushrooms sliced
  • 6 oz Portobello mushrooms sliced
  • 8 oz cremini mushrooms sliced
  • 2 cloves garlic minced
  • 2 tsp fresh thyme leaves minced
  • 2 cups reduced-sodium vegetable stock divided
  • 3 cups diced frozen cauliflower
  • 0.5 oz package dried porcini mushrooms
  • 1 tablespoon butter
  • 2 tablespoons brown rice flour
  • 1 1/4 cup 2% milk
  • 1/4 th teaspoon grated nutmeg
  • 10 oz gruyere finely shredded and divided (about 2 1/2 cups)
  • 1 oz parmigiano reggiano cheese finely grated (about ¼ cup)
  • 1 tablespoon balsamic vinegar
  • 2 cups baby kale finely shredded
  • Sea salt and cracked black pepper to taste

Breadcrumb Topping

  • 3 cloves garlic minced
  • 2 cups crispy rice cereal (like Chex) pulsed in a food processor into crumbs
  • 1 tablespoon ground flaxseed
  • 1 oz parmigiano reggiano cheese finely grated (about ¼ cup)
  • 1 1/2 tablespoons extra virgin olive oil
  • Pinch of fleur de sel
  • Italian parsley minced for garnish

Instructions

  • Preheat the oven to 375°F and lightly grease a 10.5” by 8” baking dish.
  • Bring a large pot of generously salted water to a boil. Add the Catelli Gluten Free Penne pasta and cook for 2 minutes shy of the box’s recommended cooking time (6 minutes). Drain and set aside.
  • Return the pot to the stove and heat the oil over medium low heat. Stir in the onions and caramelize low and slow until sweet and golden brown- about 40 minutes.
  • Add in the mushrooms and sauté until browned, about 6 to 8 minutes, then add in the garlic and thyme, and sauté until fragrant, another minute. Add a generous pinch each of salt and pepper. Remove the onions, mushrooms and garlic to a small bowl and set aside.
  • Add the cauliflower and 1 ½ cups of vegetable stock. Cook uncovered for 8 minutes, then add in the dried mushrooms, cover the pan continue to cook until the mushrooms are rehydrated and the cauliflower is very soft. Using a slotted spoon, remove the dried mushrooms and add them to the bowl with the mushrooms.
  • Transfer the cauliflower plus any residual mushroom poaching stock to a food processor and puree until smooth.
  • Add a tablespoon of butter and another tablespoon of olive oil to the pan along with the rice flour and stir to make a roux.
  • Add the milk, the cauliflower puree, nutmeg and a generous pinch each of salt and pepper. Stir in the balsamic and all but ½ cup of the shredded gruyere. Gently stir until fully melted, then season with salt and pepper, to taste.
  • Add back the onions, mushrooms, pasta, and kale. Transfer half of the mixture the prepared baking dish in a single layer. Top with the reserved 2 ounces (about 1/2 cup) of grated gruyere cheese and then add the remaining pasta and cheese mixture. Set aside.

Panko Breadcrumbs

  • Meanwhile, in a small bowl, mix together the garlic, crispy rice cereal, flax, parmesan and oil. Sprinkle on top of the pasta dish and then bake uncovered for about 20 to 22 minutes or until it bubbles and you get those amazing golden cheese bits around the edges and the breadcrumbs lightly brown. Finish with a generous sprinkle of fleur de sel and parsley for garnish.

Nutrition

Calories: 460kcal