health and fitness

30 Days Fitness Challenge - Week 2

10:30 AM


Salam and helloooo!

It is now Week 2 of the 30 Days Clean Eating and Fitness Challenge >.< fit game going strong? Still motivated? Hahaha.

This weeks challenge is:
"Healthy Recipe Makeover: Choose a recipe that is normaly on the "unhealthy" side, or even a dish from a restaurant and make it healthy! Include a blog post on the recipe and cooking instructions. "
Muhehe. So what am I going to choose? It's a very simple food thou. Hahaha.



FRENCH FRIESSSS. FRIIEEEESSS.

My super weakness Q.Q I cannot push this away, just like chocolate. Hahahaha. But, 1 medium serving (117g) of this, equals to 365 calories.


How to change this menacing unhealthy one to a healthy food???






By changing it to this Sweet Potato Fries :D This one only has like, 154 calories! Half of the french fries lol. Here are some of the fun facts on why I chose sweet potatoes:

  1. Low Glycemic Index - Even though sweet potatoes are naturally sweet due to their sugar content, they actually have a relatively low glycemic index- its a way to rate how fast sugars are released into the blood stream. A low number means it is released at a slower rate so blood sugar levels stay more consistent, thus giving you a steady flow of energy. It is this regular source of energy that prevents the sugar spikes that often lead to fatigue, cravings, binge eating and not to mention, weight gain.
  2. Fiber - They are actually high in fiber; it is an indigestible component food in fruits, vegetables and grains, which provides "bulk" to food and helps keep things moving in your digestive tract. Fiber takes up space in your stomach so it makes you feel full, and it is slow to leave, which keeps you full between meals. This helps regulate blood sugar levels and to prevent snacking. 
  3. Vitamins and Minerals - Sweet potatoes are nutritional powerhouses. Not only does their rich orange color indicate that they are high in carotenoids, which help our bodies fight off cancer, enhance our eyesight and boost our immune systems, but they are also packed with important vitamins and minerals such as Vitamin C, D and B6, Iron, Potassium and even Magnesium!
So without further elongating it, here is the recipe!:

Crispy Baked Sweet Potato Fries
Ingredients
  • Sweet potatoes, est. 1 per person
  • Corn starch. A big sprinkle's worth. (optional)
  • Olive oil. A couple of tablespoons or so. Enough to lightly and evenly coat the fries.
  • Salt, pepper, garlic powder, paprika.. you can be creative with this! 
Instructions
  1. Preheat the oven to 220 degrees Celcius. Peel the sweet potatoes and cut them into similarly sized fry-shaped pieces so the fries will bake evenly.
  2. Toss the uncooked fries into a mixing bowl or a plastic bag, or just onto your baking sheet. Sprinkle them with cornstarch (if using) and pour in a few tablespoons of olive oil, enough to lightly coat the fries. Season with salt, pepper, and spices around half a teaspoon per potato or so. Mix/shake to distribute evenly (corn starch should be evenly mixed in so there are no powdery spots).
  3. Pour the fries directly onto a dark, non-stick baking sheet for best results (lining with aluminum foil produces mixed results and parchment paper can burn in the hot oven). Arrange your fries in a single layer and don't overcrowd, otherwise they will never crisp up.
  4. Bake for 15 minutes, then flip the fries so they can cook on all sides. The easiest way to flip them is with a metal spatula. Section by section, scoop up about ten fries and flip them with a quick turn of the wrist.
  5. Bake for 10 to 15 more minutes, or until the fries are crispy. You’ll know they’re done when the surface of the fries change from shiny orange to a more matte, puffed up texture. It's essential to bake them long enough, otherwise they won't be crispy. Don't worry if the edges are a little bit brown; they will taste more caramelized than burnt.
(Original source)

There you have it! A healthier alternative to an unhealthy kind of food. Lol. But even the healthiest can be unhealthy, it all depends on how you cook them :)

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