bookmark_borderBaked Sweet Potato Fries


Ingredients:

2 large sweet potatoes Water (for soaking) 2 Tbsp. corn starch 1 Tbsp. olive oil (or vegetable oil) 1/2 tsp pepper 1/2 tsp paprika 1/2 tsp garlic powder 1/2 tsp brown sugar Salt (to taste) Shredded parmesan (optional) Chopped fresh parsley (optional)

Directions:

Rinse and peel sweet potatoes. To cut into fries, cut a small sliver off the edge of the potatoes lengthwise to create a flat side for them to rest on. Turn the potato over to lay on its flat side. Then cut lengthwise into 4-5 long slices (or 1/4-3/8 inch slices). Cut each slice lengthwise into 3-4 fries (1/4-3/8 inch). Place the fries in a bowl of water and soak for 1 hour. (This helps remove excess starch from the potatoes so your fries will be crispier.) Preheat the oven to 425°F / 220°C. Rinse and dry off. In a large bowl or gallon bag, toss the fries with cornstarch until they’re evenly coated. Then add the oil and toss to coat. Add the pepper, paprika, garlic powder, and brown sugar and toss to evenly distribute your spices. (Hold off on adding the salt until after baking. This will help make sure the fries are crispy.) Line a baking sheet with parchment paper or aluminum foil and spray with nonstick cooking spray. Lay out the french fries, being sure not to overcrowd the pan. (You may need two pans, depending on how large your pans are. Avoid overcrowding one pan or your fries may not crisp up.) Bake for 15 minutes. Flip fries with tongs, then bake for an additional 10-15 minutes. Sprinkle on salt (to taste) and serve! Add shredded parmesan and chopped parsley for an optional garnish. Enjoy with your favorite dipping sauce!

bookmark_borderNut paste versus peanut butter

There is probably no peanut butter in your kitchen cupboard either. Peanut butter is integrated in the fixed spreads so that it is almost unthinkable that someone does not like it. If you have never been to a health food store, then you may not be aware that there are many more types of nut pastes that are very tasty but also very healthy.

Think cashew nut paste , almond paste and mixed types of nut paste , which are now gaining popularity. Not least because they are super healthy. These pastas are all made from pure nuts as opposed to peanut butter, which only consists of peanuts. And peanuts are not covered by the healthy nuts, they are legumes. Another reason why people who follow a Paleo diet do not eat peanut butter, but they do eat nut pastes.

I personally love nut pastes! Delicious in taste, filling and also good for me. The price of a pure nut paste is often higher than that of peanut butter, but it tastes so much purer and healthier that it is worth it to me.
I like to eat it on a spelled cracker or rice cake, preferably with some banana slices, but a snack of pasta on a piece of apple or with a large date is also very tasty.

Nut paste versus peanut butterNut paste with…
For the peanut butter fans I have compared the ingredients of peanut butter and almond paste.

Almond paste is slightly healthier than peanut butter because it contains more vitamins, minerals and fiber. Almond paste is therefore a precursor if you look at the vitamin and mineral content. It contains almost three times as much vitamin E, twice as much iron and seven times as much calcium as peanut butter. Peanut butter also contains vitamins and minerals including vitamin E, calcium and iron, but it does not contain as much as almond butter. Both peanut butter and almond butter contain a healthy dose of potassium, biotin, magnesium and zinc.

Peanut butter and nut paste also contain fibers that give you a full feeling faster, allowing you to maintain a healthy weight. It also helps to lower your cholesterol. Fortunately, all nuts contain fiber. When it comes to fiber content, almond paste comes out better when compared to peanut butter. Two tablespoons of almond paste contains approximately 3.3 grams of fiber, while 2 tablespoons of peanut butter only contains 1.6 grams.

Almond paste contains much less carbohydrates than peanut butter (nuts = proteins, legumes = carbohydrates)

In addition, it is also super healthy to consume nuts or nut pastes. Research studies have shown time and again that people who regularly include nuts or nut pastes in their diet are less likely to have heart disease or type 2 diabetes than people who do not regularly eat nuts. Research also suggests that regular consumption of nuts does not contribute to obesity, despite the fact that nuts are high in calories.

On a strictly nutritional basis, almond paste is healthier than peanut butter, but only slightly. But if you look at the benefits of eating nuts compared to peanuts, a nut paste is definitely a better choice.

If you prefer the taste of peanut butter, choose an organic version. Many ordinary brands of peanut butter are full of junk! Unfortunately, some brands mix their peanut butter with sugar, fructose-corn syrup, salt and hydrogenated vegetable oils. And beware of the low-fat peanut butter that are often the worst.

Do not forget the nuts pasta not properly read the label and choose one that contains no added sugar, partially hydrogenated oils or trans fats or artificial ingredients. The label must contain only one ingredient: “nuts” or “almonds” (and maybe a pinch of salt).

bookmark_borderGrapefruit, why it helps with losing weight!

The grapefruit and lose weight

grapefruit lose weightGrapefruit with sugar, just like in the old days …
Not everyone is a fan of grapefruits, the taste is a combination of bitter and sour and you really have to love that. I remember that in the past we dipped the grapefruit in granulated sugar …

The fruit is a cross between an orange and a grapefruit. Did you know that a grapefruit contains no less than half the daily amount of vitamin C, also a good reason to add the grapefruit to your diet.

Naringenin, an important substance!
The bitter taste of the fruit is caused by the substance Naringenin. The substance belongs to the group Phytonutrients. In addition to the bitter taste, the substance has an even more important function, namely the stimulation of fat burning. Naringenin reacts to fat molecules that will burn faster due to the substance. Your metabolism also speeds up, this causes your body to burn the fat instead of storing it as an energy reserve. That is one of the reasons that grapefruits also help with weight loss.

Benefits of grapefruit

A grapefruit has many advantages, including:

Contains few calories
A grapefruit contains less than 100 calories and is therefore one of the fruits with the least calories! In addition, it also contains a lot of vitamins C and A. These vitamins

ensure that your immune system becomes stronger. Vitamin C combats bacteria and harmful substances and vitamin A ensures that you do not contract infections and inflammations.

Contains many antioxidants

Lycopene can lower the risk of various cancers.

Your blood sugar levels remain balanced
By eating grapefruit regularly you prevent the cells in your body from becoming less sensitive due to insulin. Insulin controls many processes in your body including your blood sugar level. If your cells become less sensitive to insulin, your blood sugar level rises. That is not a healthy consequence and it can even lead to type 2 diabetes.

Smaller chance of kidney stones
Your kidneys filter all waste in your body. It can sometimes happen that the waste forms stones. The citric acid in grapefruits reduces the chance of this happening.

Good for your heart
The grapefruit contains an important mineral for your heart, namely potassium. This mineral ensures that your heart stays healthy. It prevents that you get too high blood pressure or too high cholesterol.

Recipes with Grapefruit
grapefruit lose weightGrapefruit as the start of the day
Now that you know how good grapefruits are for you, you may want to know how to prepare them. I prefer to eat a (red) grapefruit on my sober stomach, sit comfortably and chew up. But if that is too intense for you, I have a few ideas for you here.

Recipe # 1: Smoothie

Ingredients:
100 ml organic carrot juice (or freshly squeezed in a juicer)
1 grapefruit
1 cm ginger
A fruit piece of your choice, for example: a banana, an apple, 100 grams of blueberries

Necessities:
Blender
Cutting
board Cutting knife
Grater

Preparation method:
Peel the grapefruit and cut into pieces.
Peel the ginger and grate the piece above the blender.
Cut the extra piece of fruit into pieces if necessary.
Put all the ingredients in the blender and make sure everything is blended well.
Dilute it with some extra juice or water.
grapefruit lose weightFresh grapefruit drink

Recipe # 2: As a fresh juice

Ingredients for 4 glasses (or a large can)

1 grapefruit
1 hand of mint
1 lemon and / or lime
(Source) water and ice cubes

Preparation method:

Scrub the outside of the (preferably organic) citrus fruit well.
Cut them in half and divide them over the glasses or in a nice water jug.
Add the coin and top up with water.
Recipe # 3: Salad

Ingredients for 4 portions:

200 grams mixed salad
2 grapefruits
2 tablespoons extra virgin olive oil
1 ripe avocado
1 teaspoon honey
A handful of walnuts
Pepper and salt

Necessities:

Bowl where the lettuce can go
Bowl for the grapefruit juice
Cutting
board Cutting knife

Preparation method:

Clean the lettuce with water and drain. Once it is almost dry, put the lettuce in a bowl.
Peel the grapefruit over a small bowl. This way you catch all the delicious juice that is released. The juice is in fact the basis for your dressing. Separate the segments and add them to lettuce.
Peel the avocado and cut the avocado into thin slices and add it to the lettuce. You can also cut the slices in half if you prefer.
For the dressing: Combine the collected grapefruit juice with the honey and olive oil. Season the dressing with salt and pepper.
Mix the dressing with the salad.
Sprinkle the lettuce with a handful of walnuts.