Healthy Baked Plantain Chips

One of my all time favourite foods and my biggest weakness is… chips. When they say I bet you can’t just eat one, my answer is you are correct I can’t eat just one but I can sure eat the whole bag in one sitting. Sooo not the healthiest option to eat a bag of fried potaotes.

So I did some investigating on some foods that are like chips but have added health benefits. I knew I wanted to make something in my own kitchen so I can across this fruit known as a Plantain Banana. At first glance this fruit looks very similar to a regular banana and a plantain does has many of the same health benefits of bananas yet it is not a banana.

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Plantains contain much less sugar then a banana and are a lot more versatile when it comes to cooking, you can make them sweet or salty! They also have more added health benefits then a regular banana.

  1. High in Potassium – Natural remedy for high blood pressure
  2. Help regulate the digestive system – High source of fibre
  3. Promote healthy brain function – High source of vitamin B6
  4. Great source of magnesium – Affects calcium absorption
  5. High in Vitamin A – Essential for good skin health

As you can see there are so many benefits of plantains and I have put together this great savoury recipe to curb those chip cravings and give you a health boost at the same time.

Healthy Baked Plantain Chips 

Prep Time: 25 Mins

Cook Time: 15 Mins

Total Time: 40 Mins

Ingredients

2 Green Plantains

1 1/2 tablespoons of olive oil

1/4 teaspoon of garlic powder

1/4 teaspoon of paprika

1/2 teaspoon of salt

Pinch of chilli powder

Pepper to taste

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  1. Preheat oven to 400 degrees F.
  2. Peel the plantain with a sharp knife. Then slice the plantains as thinly as possible with a mandolin or knife.
  3. In a bowl, combine plantain slices, olive oil, and seasonings. Stir gently to coat the plantain chips.
  4. Place parchment paper on a cookie sheet. Place a single layer of plantains on the parchment paper.
  5. Place cookie sheet in oven for 16 to 20 minutes. Turn plantains after 8 minutes.
  6. Plantain chips are done when they start to brown around the edges. Remove from oven and serve.
  7. Plantain chips are very versatile when it comes to ingredients so feel free to add some of your favourite spices for some added flavour.

Nutritional Facts 

Serving size: One cup of cooked plantain (mashed)

Calories: 232 Calories

Fat: 11 Grams

Carbohydrates: 62 Grams

Fibre: 5 Grams

Protein: 4 Grams

Hope you enjoy!

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Learning the lessons of life

Its been a few weeks since I’ve posted anything. I seem to have fallen off track with working out, dieting and keeping organized but you know thats life and no matter who you are or where you are in your progress, this is normal! We live our day to day lives and sometimes we fall off track but falling off track is the exact reason to get back out there and start over again. These are the reasons to help you focus on what went wrong and how to fix it.

Maybe one week we eat super healthy and workout everyday and the next we work out once that week and have a few days where you weren’t as healthy and this is hard and it makes you feel as if its impossible. It is not, I promise. I have fallen off and gotten back up so many times I can’t even count. This seems to be one of those times for me and I’m digging deep to find my motivation and I wonder what others do when they fall off and how they get back up?

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Life is full of ups and downs and we have to be ready for them. We have to be ok with the changes that our mind, body and soul will take. Everyone is on a different path and we have to remember that and remember that were all different and we can change over night.

I have been spending my time hanging out with friends, exploring, adventuring and spending time alone and I’m ok with that. I need to remember that changes are ok and that is a part of being human.

But I am back and have some amazing recipes that I am excited to share. I will be taking another adventure next week on a road trip to Nova Scotia. I am excited to take in the ocean air, try new foods and explore the east coast of Canada. But I need to remind myself to live in the moment and not take it for granted.

xxx

 

Benefits of Intermittent Fasting

Intermittent fasting(IF)  has become some what of a trend over the past couple of years and I understand why. This trend claims to cause weight loss, improve metabolic health and even extend your lifespan. There are many different types of IF, all of which seem to be very effective. Which one you choose is dependent on your lifestyle and goals. I have been intermittent fasting for about 4 months now, on and off.  The method I have been using is the 16/8 method.

How does intermittent fasting work?

Intermittent fasting typically focuses on when to eat not what to eat. The 16/8 method consists of fasting for 14-16 hours and having your “eating window” for 8-10 hours. For example you will eat your first meal at 2pm and finish eating for the day around 10pm. Which seems pretty reasonable but for those days where you are extra hungry when you wake up it can be a bit tricky. This is when your water intake becomes very important as you can fill up with water, coffee, non caloric drinks or bcaa.

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What are the benefits of intermittent fasting?

Personally the benefits that I have noticed from IF are convenience, fat loss and less urge to eat more through out the day. I enjoy intermittent fasting as it has become more of a daily routine for me rather then a diet. Intermittent fasting has so many benefits and more and more people are trying it and loving it.

  • Aids in weight loss and loss of belly fat
  • Promotes cardiovascular health
  • Reduces inflammation
  • Cognitive enhancer
  • Boosts mood and motivation
  • Improves sleep
  • Heals your gut
  • Can prolong your life

Intermittent fasting has so many benefits beyond weight loss. I personally have loved the results and changes I have been noticing. At the end of the day there is not a one size fits all type of nutrition or diet. The best diet for you is the one you can stick to in the long run. The only way to find out if this type of eating method will work for you is to try it out. If you feel good when fasting and find it to be a sustainable way of eating, then it can be a very powerful tool to lose weight and improve your overall health.

Vegan Protein Snickers Bars

This recipe is seriously so good and will satisfy all of the cravings! So most of my recipe inspirations I will find online and change to my liking and use my favourite ingredients based upon dietary restrictions and if you’re a vegan I’m sure you know sometimes you gotta do some recipe tweakin. So needless to say I was looking for some vegan protein bar inspiration and came across this recipe. Which like um protein and peanut butter together in one… yes please.

Not only are these bars dangerously good but they’re packed with protein to give you that mid day boost. However this recipe does also call for a good amount of peanut butter so again if you have allergies then swap it out and make it your own.

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There are so many benefits to using peanut butter not just being delicious but it can also..

Aid in weight loss                                                                                                                                                          At 100-200 calories per spoon full of peanut butter it may seem counter intuitive to say that it aids in weight loss however peanut butter is packed with fibre (2Grams/Serving) and protein (8Grams/Serving). Peanut butter also gets you full and helps keep you full!

Build those muscles                                                                                                                                                      A serving of peanut butter has 49 mg of bone-building magnesium and 208 mg of muscle-friendly potassium. Research shows that eating peanuts can decrease your risk of heart disease, diabetes, and other chronic health conditions.

Provides the good kind of fat                                                                                                                                   Peanut butter is full of heart-healthy monounsaturated fats. A recent study found that insulin-resistant adults who ate a diet high in monos had less belly fat than people who ate more carbohydrates or saturated fat.

So go ahead indulge in the peanut butter and indulge in these peanut butter and dark chocolate vegan protein snicker bars because I know you will love them!

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Top with almonds, peanuts or drizzle with more chocolate

Vegan Protein Snickers Bars

Prep Time: 10 Minutes

Cook Time: 3 Hours (Freezer time)

Total Time: 3 Hours & 10 minutes

Ingredients

60 grams of oat flour

2 scoops vegan protein – I used Vega Sport

1/4 teaspoon salt

6 tablespoon of peanut butter (almond butter or nut free butter)

Half a cup of non dairy milk

2 tablespoons of maple syrup (nectar or honey)

For the topping

3 tablespoons of peanut butter

Handful of chopped almonds ( or peanuts)

170 Grams of melted dark chocolate

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  1. Add the first 3 ingredients to a bowl and mix. Fold in the peanut butter, milk and maple syrup.
  2. Press into a loaf tin covered with parchment paper. Freeze for an hour.
  3. Spread 3 tbsp of peanut butter over the top and sprinkle chopped peanuts and pack down lightly. Return to the freezer for another hour.
  4. Using a hot knife (run a knife under hot water), slice into as many bars/pieces as you like. I sliced mine quite large around 50G each bar so feel free to make them smaller or larger.
  5. Melt your dark chocolate in a bowl and dip your bars into the chocolate making sure they’re completely covered with the chocolate. Place on a plate or chopping board covered with parchment paper and freeze until the chocolate is set.
  6. Store in the fridge.

** This recipe is pretty small so if you have a big family or are wanting to share with your friends, double up the ingredients**

Nutritional Facts

Serving size: 1 Bar (Full size bar)

Calories: 150 Calories

Fat: 11 Grams

Carbohydrates: 13.2 Grams

Fibre: 3 Grams

Protein: 7 Grams

Hope you enjoy!

 

 

Walnut Basil Pesto

If you’re like me and you love pesto but have a hard time finding one at the grocery store that isn’t loaded with cheese or dairy by products then the only way to go is to make your own. This recipe is quick, easy and uses minimal ingredients. Obviously the main ingredient is basil which I used garden fresh green and purple basil, get whatever is available to you and I promise it will be the best pesto you’ve ever had. You can add pesto to so many dishes. Pasta, spaghetti squash, breakfast dishes, toast and so much more!

Basil is considered one of the healthiest foods and is so versatile in so many ways. Not only can it be used as an anti inflammatory, anti bacterial agent but it is also great for cooking, you skin and your mind and body.

“Holy basil has antianxiety effects, explains botanist James Duke, PhD, author of The Green Pharmacy. It contains phytochemicals that studies suggest may lower cortisol, a hormone secreted when you’re tense.” 

So when you’re adding basil to your recipes it will go beyond just smelling and tasting amazing but it will also help to relieve some everyday stressors.

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Easy Walnut Basil Pesto

Prep Time: 10 mins

Cook Time: 0 mins

Total Time: 10 mins

Ingredients

2 cups of fresh basil (pack down basil leaves)

1/4 cup of walnuts

2-3 garlic cloves peeled

1 teaspoon of lemon juice

1/4 cup + 2 tablespoons of olive oil

2 tablespoons of nutritional yeast

Sea salt and pepper to taste

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  1. Add to the food processor, basil walnuts, ¼ cup olive oil, garlic and lemon juice.
  2. Blend until smooth, adding the final 2 Tbsp. olive oil throughout the blending.
  3. Taste then add salt and pepper to taste.
  4. Add the nutritional yeast to the mixed pesto.
  5. To keep pesto from browning, pour enough olive oil into the jar to completely cover the surface of the pesto.
  6. Store pesto up to two weeks or store in the freezer.

 

Nutritional Facts

Serving size: 2 tablespoons

Calories: 93 Calories

Fat: 10 Grams

Carbohydrates: 1 Gram

Fibre: 0 Grams

Protein: 0 grams

Hope you enjoy!