I have been going to yoga class every day right after work. I am super hungry after work, I want to find something that helps to keep my tummy full until dinner. Finally, I found this energy/protein ball recipe. These delicious chocolate balls are a little sweet, a little nutty, and a little crunchy.
They are extremely nutritious, packed of protein, fibre, healthy fats, vitamins and minerals. No bake required !!!
Grinding the rolled oats and Chia Seeds in my blender.
Next, mix of all of the ingredients until well-blended.
Roll into 1-inch balls.
Enjoy!
Do you have a favourite power/energy ball recipe? What is your pre/post-workout snack? Leave me a comment below and tell me what do you think about this high protein power/energy ball.
Couscous is cheap, healthy and very easy to make. This recipe is a delicious, hassle-free main/side dish that can be made within 20 minutes. A great idea for hot summer day. This salad is packed full of fibre including sweet peppers, raisins, chickpeas and nuts – amazing flavours that all work really well together.
What is Couscous?Â
Couscous is a staple food that comes from North Africa. Couscous is a coarsely ground pasta made from semolina (durum wheat flour –Â the same flour that pasta is made with).
In a servings of whole wheat couscous (1/2 cup cooked) provides 78Â kcal, 17 grams of carbohydrate, 3.3 grams of protein and 2.2 grams of fibre.
Buying Guide
You can buy whole wheat couscous or white couscous. Couscous can be purchased in bulk or in boxes in the grocery store. If buying couscous in bulk, check that the bins are covered and that the store has a good turnover rate to ensure freshness. If you are buying packaged couscous, be sure to get whole wheat or whole grain. It is much higher in fibre and healthier.
Storing Guide
Whole wheat couscous should be refrigerated to prevent the natural fats in the grain from turning rancid. It can also be stored in an airtight container in a cool, dark, dry place where they will keep for up to 6 months.
Preparing Guide
Due to the size, couscous can be cooked simply by soaking in boiling water, while pasta takes longer to cook. Add boiling water in a one to one ratio, cover and let stand for 5-10 minutes while the grain absorb the liquid. Couscous doubles in volume when it’s prepared.
Considerations
Go with whole wheat couscous as it has more nutritional value. However, the overall nutrition of your meal will depend on what you put on top of your couscous. Couscous does not have a lot of flavour on its own, but it works well as a base for vegetables or meat dishes. It also mixes beautifully into salads and can be flavoured with herbs like basil, mint, or even with fruit like raisins or apricots. It is a very neutral and nutritious.
Kale is one of those dark green vegetables that I don’t know what to do with until I discover kale chips recipe. Mmmm….. Kale chips may sound not appetizing but I can assure they are very tasty because they get crispy and almost melt in your mouth when you eat them. Kale is not only very high in Vitamin A, C and K, but also contains Calcium.
Well, it seems like a very easy recipe however, I failed making it many times until I read the tips from Oh She Glows.
Note: I made two batches. One has nothing and one with spices (garlic powder, cayenne pepper and paprika). You can store them in a airtight container. We usually eat them right away because they taste so good.
Enjoy !!
Leave me a comment and let me know how you like these vegetables chips.
1tbsp olive oil (enough to lightly coat the leaves)
Spices or seasoning of your choice (garlic powder, curry powder, chili powder, cayenne pepper or smoked paprika) – optional
Salt to taste (optional)
Instructions
Preheat an oven to 300F. Line a baking sheet with parchment paper.
Carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner or paper towel. Transfer kale into a large bowl.
Massage kale leaves with olive oil until leaves are lightly coated. (Sprinkle with spices or seasonings – optional).
Spread out the kale onto the prepared baking sheet into a single layer, make sure not to overcrowd the kale.
Bake for 20-25 minutes until crisp and dark green. Rotate the baking sheet half-way through baking.
Cool the kale on the baking sheet for 3-5 minutes before serving it.
Store bought granola are often packed full of sugar and fat. So, I decided to make my own. I’ve tried couple granola recipes but I failed. They either burned or too dry. What I love about this recipe is that you can use different nuts and dried fruits to create your very own unique granola.
A healthy weight is when you feel healthiest, energetic and happiest, inside and out. So, eat well, be active wherever you can and love yourself.
It is better to have a body in shape than to obsess about the shape of your body.Â
GET A KICK START
The first thing to know is there is no magic diet. We each have a weight range that’s right for us. Healthy weight is the weight range measured by your BMI (Body Mass Index) and linked to better health for a given height. It allows for a variety of body shapes and bone structures.
BE REALISTICÂ
Are your too “weight conscious”? It’s possible. Many healthy weight women still try to shed pounds, and others who are overweight think they’re fine. It is important to be realistic. Look at your weight in relation to your overall health and well-being.
Healthy weight is about eating sensibly, being physically active and feeling good, not about monitoring bite.
LOOK BEYOND FADSÂ
Forget about fad diets. Yes, you may lose weight, but then it all come back. This yo-yo dieting leaves you heavier than your were to begin with and feeling far worse. Many fad diets get rid of entire food groups, which can lead to missing out on key nutrients.
Physiologically: Severe calorie-reduced diets turn on the body’s starvation mechanism. When in starvation mode, the body uses whatever fuel it can to make up for the shortfall of calories and doesn’t discriminate between muscle and fat. The trouble is, it is the amount of muscle we have that determines our calorie-burning potential, also known as our metabolism. So when we lose muscle we make it extremely difficult to maintain our healthy weight after the diet is over.
Psychologically: Drastic reducing diets leave most of us feeling deprived. Sure we lose weight, but none of us can sustain that kind of starvation diet for long. When we go off the diet, as we inevitably do, we treat ourselves to all of the things we missed. We can’t help it.
EAT BREAKFASTÂ
How many times have you heard that breakfast is the most important meal of the day? Well, it is true. Eating breakfast is one of the most important things you can do to lose weight. During the night, your metabolism slows down and your blood sugar level drops.
Eating a balanced breakfast sets the body to burn fuel during the day.
Choose at least 3 food groups, and enough protein (at least 15 grams), will help you manage your weight better.
DRINK WISEÂ
Think a little sip of Milo or Teh-Tarik now and then doesn’t really count? Think again. Your drink choices — from water and juice, to soft drinks, bubble tea, hot beverages and alcohol — have a great impact on your overall weight. Of course, you need to replenish your body regularly with fluids, especially water. When your body’s temperature rises during exercise, for example, water helps cool the body through perspiration. Water also helps dissolve and absorb nutrients, as well as carry waste products out of your body.
Starving your body of fluids can dehydrate you, which can cause fatigue, and a collapse of the circulatory system.
SNACK HEALTHYÂ
Healthy snacking can be a powerful weight control strategy. The right snack combinations prevent you from getting so hungry – you grab a bag of chips/fried bananas or chocolate. They also keep you satisfied so you don’t overeat at mealtimes and can help you meet your day’s nutrient needs. Choose 1-2 food groups include protein and fibre.
CUT CRAVINGS
Cravings are often “false hunger”. If they hit your at the wrong moment, you may give in to high-calorie nutrient/poor treats like candy bars, chocolate, cookies, chips.
Surprisingly, craving are often caused by not eating enough protein at the previous meal.
EAT MINDFULLYÂ
Eat only when you’re really hungry. Get in tune with your body’s hunger signals – stomach starts growling or feeling low energy. Try not to eat mindlessly just because the food is there, or when you’re distracted (watching TV). Remember it takes time for the brain to register fullness (usually take about 20-30 minutes). Learn how to eat mindfully.Â
STAY FUNÂ
Being physical active is so important to weight management and health that we have to find something we like so that we’ll keep doing it.
Think of things you can do that are active and fun. Try Zumba, yoga, aquafit or aerobic dancing.
BE ACTIVE
Again, being active is as important to a healthy weight as what we eat. You don’t have to be athletic or buy an expensive gym membership. Just be active 30-60 minutes a day, depending on the level of exercise. It will also help keep bones strong and reduce your risk of diseases like cardiovascular disease and diabetes.
KEEP FOOD RECORD
Keeping food and activity records before and after your start your weight loss program can be really helpful.
Your food log will tell you where your eating problems are and what habits you may need to change. Note the time, food choice and portion size and analyze the log once a week to gain insights into your eating habits.
If you don’t know how, your dietitian will work with you and help you figure it out. Also, an activity record will tell you where you could pick up the pace.
LOOK FOR SUPPORT
Nutritionist giving consultation to patient with healthy fruit and vegetable, Right nutrition and diet concept
Seeking support from healthcare professionals, family members or friends will help you reach your goals. A dietitian can help you assess your eating habits, set achievable goals (SMART Goals) and put strategies in place for lasting change.
After starting this blog, my motivation on trying new recipe every weekend is stronger. I promise myself to try 1-2 new recipes per week. That way, I can avoid the overwhelm while still adding new dishes and flavours to my meal plan.
While I was trying to organize my recipe binder, I found this recipe – Butternut Squash Mac and Cheese. I hear so many good things about butternut squash – butternut squash soup, roasted butternut squash, curried butternut squash, etc. However, I never ever had butternut squash before (no kidding). I think this is because it isn’t available in Malaysia, and I don’t think my mom know how to cook it. So, I decided to give it a try Since the butternut squash has been sitting in my fridge for about a week, it is time to cook it up. I have been trying few Mac and Cheese recipes (Tuna Mac and Cheese), but this recipe makes the most creamy, flavourful mac and cheese ever. I used mozzarella cheese as I would like to make this as a kid friendly recipe (reduce sodium content).
1small butternut squash, peeled, seeded and chopped
1tbsp olive oil
3cupsuncooked elbow macaroni
1.5cupsmilk
2tbsp non-hydrogenated margarine
3tbsp all-purpose flour
1/8tsp ground nutmeg
2cup mozzarella cheese, shredded
bread crumbs (1-2 slices whole grain bread)
Instructions
Preheat oven to 400F. Place butternut squash chunks on a large baking sheet. Drizzle olive oil over the squash and toss. Roast for 25 minutes or until tender. Turning once.
While the butternut squash is roasting, cook macaroni according to package directions, drain well. Set aside.
Add butternut squash to food processor or blender and puree until smooth. Add 1/2 cup of the milk and puree again. This will help thin out the butternut squash.
In a large skillet over medium heat, add the non-hydrogenated margarine. When the margarine is melted whisk in the flour. Add the nutmeg. Cook for 2-3 minutes, whisking constantly, or until flour mixture smells nutty. Add the remaining 2 cups of milk and whisk until mixture is smooth. Turn heat to high and bring to a boil while continuing to whisk. After sauce has thickened, turn heat to low and whisk in butternut squash mixture. Add the cooked macaroni to the pan and stir until the macaroni noodles are well coated. Season with salt and pepper, to taste (optional).
Grease a 2 quart casserole dish. Pour half of the macaroni noodles into the pan. Sprinkle half of the mozzarella cheese over the macaroni noodles. Add the remaining noodles and then top with the rest of the cheese. Sprinkle breadcrumbs on top.
Place the pan in the oven and bake for 25-30 minutes, or until macaroni and cheese is bubbling. Remove from oven and let rest for 5 min.
Since the butternut squash has been sitting in my fridge for about a week, it is time to cook it up. I have been trying few Mac and Cheese recipes (Tuna Mac and Cheese), but this recipe makes the most creamy, flavourful mac and cheese ever. I used mozzarella cheese as I would like to make this as a kid friendly recipe (reduce sodium content).
