Recipe - Pineapple Water

Pineapple Water

You will need:

Pineapple peel (as much as you can get)
Water

DIRECTIONS

Peel your pineapple(s).
Rinse the pineapple peels.
Place the pineapple peels in  a pot. (You can add some pineapple flesh too).
Fill the pot with just enough water to cover the pineapple peels.

Bring to a boil, and turn off heat.
Let cool.
Drain pineapple water.

Serve hot like tea, or chilled like juice.

I sipped on my pineapple water a lot with some of my meals and snacks.

Had a chilled cup of pineapple water with guacamole and stewed chicken breast.

Sipped more pineapple water while I snacked on some crackers and guacamole.

More pineapple water with guacamole, chicken and veggie salad.












It's funny how this post seems like a Guacamole post, right? Lol.

Not to worry I promise to post the recipe.

Pineapple water is sweet, you wouldn't even need packed or canned juices. Don't say I told you so, go make yours today.

Go put your pineapple peels to good use before tossing 'em in the trash. *winks*

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BEING CREATIVE WITH REGULAR MEALS

Hey FitFam Foodies.

How y'all doing?! I realized many of us get bored eating the same meals over and over again.

 My question is "Have you tried preparing your meals differently?".

I challenge you, dare to be different, play with your meals if you have to, don't be scared to bring out your artsy culinary alter ego.

Let me share a few pictures on how I play with my meals, maybe that will give us some ideas. :) *winks*

Yes, play with your fruits. It doesn't always have to be a fruit salad. Make a fruit kebab.

Goof around with your greens. Stuff a cucumber with sauteed veggies. Make cucumber boat(s).

Do the same with your whole boiled egg(s). Stuff'em up. Make yourself some deviled eggs. Yum.

Tired of zucchini noodles, make yourself some cucumber-ghetti (I made that up). Lol!
(Recipe on how I made my cucumber-ghetti will be posted soon).

Though it sounds funny, when I hear people say they don't like drinking water...why not try making some "Pineapple water" instead then, yes you read right.

Certainly as a kid it's pretty obvious I didn't heed the warning never to play with my food. This is me having my cereal like a parfait.
A layer of homemade "coconut-plum yogo-icecream", another layer of cornflakes, and a fruit topping of red-grapes. Who needs sugar? Not me!

I obviously love to give myself healthy, yet yummy treats.
Here lies, a sweet-potato plum tart. A bulgur nut&fruit bar. A cup of low-fat yogurt with red-grapes dumped in.

Here is a Lettuce Veggie-Omelette Sandwich / Wrap with Mixed fruits infused (cranberry) juice.











I could go on and on and ooooooooooon. The thing about eating healthy is that you will need to be creative otherwise you will get bored eating the same meals all the time.

Eat the meals you love more often.
Make your meals interesting, so that eating doesn't have to be a chore.
Find what appeals to you, then incorporate in your meals. (For me it's COLOR).

EATING HEALTHY DOESN'T HAVE TO BE BORING.

Yours Truly,
Fitfam Foodie.

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Eat Real Food, #sayNoToJUNK

Image courtesy www.dehealthybites.com

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PORTION SIZE TIPS using THE PLATE METHOD

Knowing the portion sizes for all major food groups in the diet is a smart way of regulating calorie consumption.

Plate method is one easy way to understand and follow -

Is measuring foods not for you? Does counting calories sound confusing? The plate method is a simple way to plan meals. You don't have to count anything or read long lists of foods. All you need is a 9" plate and a cup!

Count calories with the plate method.

PLATE METHOD: Plate method recommends the way your plate should look like.

It is ideal for those of us who want to ensure that despite eating healthy, we are not overeating.

Below are the points which one needs to consider while visualizing his/her plate.

§  Half (50%) of the plate should be covered with some raw food like vegetables, green leafy vegetables, salads etc.

§  One quarter (25%) of the plate should contain a protein source such as fish, egg, poultry  etc.

§  Other quarter (25%) of the plate should be the starch or cereals. E.g. Rice, Wheat Bread, Oats etc.

§  A fruit and a dairy product should complement this plate. The fruit can alternatively be taken in between two meals.

 

Image courtesy : http://www.drugs.com/cg/meal-planning-with-the-plate-method.html

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RECIPE - Sweet Potato Flat Crust

Sweet Potato Flat Crust

You will need:

3 medium sized sweet potatoes
5 tablespoons of rolled oats
3 tablespoons of dried (powder) milk

DIRECTIONS

Peel your sweet potatoes, cut into quarters.
Place your potatoes in a pot of water.
Fill the pot about half full (you will need just enough water to cover the potatoes).
Bring water to a boil, add your sweet potatoes (boil till very soft or till a knife can pierce easily into the flesh).
Drain sweet potatoes from the water.
Dump sweet potatoes in your food processor, add in oats and milk.

Allow dough to mix till very light and fluffy.
Grease a microwave safe dish.
Spread your dough,

place in microwave and allow to bake for 13- 15 mins or until a fork pierces through the dough clean.
Let it cool before using as a wrap or flat pizza crust.

EXTRA TIP

You may need these or more to make a filling for a sweet potato wrap or as toppings for a sweet potato pizza

Toppings - (I used diced) Goat-meat
2 medium sized freshly sliced tomatoes
Green beans
1 small bulb of onion
3 medium carrots
1 large green pepper
1 large red bell pepper
1 garlic clove

Seasoning & spices
Soy-sauce
Thyme
Curry
Black corn-pepper
Dry pepper
Goat-meat stock

I used my seasoning and spices as a base to sautee my toppings. That simple! *winks*

See my wrap and pizza servings...nomnom.

 

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RECIPE - Cauliflower Rice

Cauliflower Rice

You will need:

1 head of Cauliflower (any size is just fine).

A splash or two of oil (coconut oil, sunflower oil, olive oil, canola oil - any healthy oil).

Salt - optional (I didn't use salt).

DIRECTIONS

Pull off the leaves and break the cauliflower into large florets, then rinse them well.

At this point, you have two options: you can grate your cauliflower florets or you can process them in a food processor. 

If you are using a food processor, break the florets into smaller pieces, put half of them in the large bowl of a food processor and pulse for about 45 seconds or till finely chopped, dump the rice out and pulse the remaining florets.

If you are using a grater, you want to make sure your cauliflower rice grains are uniform in size, using a box grater works well. Just be sure to use the side with the larger grates.

Now to cook your cauliflower rice! (Please know that you can eat it raw too.) 

Heat your non-stick pan, wok or skillet on low heat and splash about a tablespoon of oil to coat the bottom (I used canola oil). 

Once the oil has heated, add the cauli-rice stirring lightly for about 2-3 minutes, or until it’s softened and just beginning to turn lightly golden brown. (Season with salt and pepper to taste - depending on how you will be serving your cauli-rice).

You can serve as a stir-fry or plain with veggies. These are two ways I served mine.

  

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Let's talk QUICK FIX meals.

Hello Fitfamfoodies.

A lot of us are always on the move, with busy lives, busy schedules, deadlines to meet and all that.

Hence, we may not always have time to make something too time demanding.

Say HELLO!!! to healthy quick fix meals (we can pack to work, or on the go).

You may notice quite a number of sandwich alternatives in this post though. *winks*

Two slices of wheat toast-bread.
One banana, sliced.
One whole boiled egg.
A playful mix of groundnut and honey.

A wheat-bread sandwich.
(vegetable salad as filling).
Black-tea.

A bowl of cereal (cornflakes & skimmed milk).
Half a veggie wheat-sandwich.
One whole boiled egg.

Other half sandwich can serve as a snack for later.

Three pieces of crackers.
Green tea. (You can sweeten with honey).
Red grapes.

A wheat-bread PB Banana Sandwich.
PB stands for Peanut-butter.

A wheat-bread avocado egg sandwich.


















There are so many other sandwich ideas we can try out... I also love Tuna-Avocado sandwiches.

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SIMPLE WAYS TO MEASURE STANDARD FOOD SERVINGS 2

Hello Fitfamfoodies, Kindly note this is a continuation from the previous post.

SIMPLE WAYS TO MEASURE STANDARD FOOD SERVINGS

RECIPE - Homemade Banana Peanut-butter Ice-cream

Homemade Banana Peanut-butter Ice-cream

You will need:

3 large bananas
3 tablespoons of peanut butter
2 teaspoons of honey

DIRECTIONS

Slice bananas, freeze for 2 hours or overnight.
Pour bananas into food processor/blender.
Puree till you get a creamy consistency.
Add in peanut butter and honey.
Allow to mix in properly.
Store in airtight container.
Freeze and serve later.

N.B – You can have any and/or mixed nuts as toppings.

I enjoyed mine with a few pieces of water crackers, nomnom. :)

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MIDNIGHT SNACKING WITHOUT GUILT

Hello fitfam, all those toned abs making waves on snapchat and instagram cannot pass us by.
But because the forces are not in our favor sometimes we just wake at midnight and we are super hungry.
You know that kind of hunger that messes up with you and you feel like if you don’t eat you will just die, apparently you have heard the theory that fitfam never eats after 6:00pm. OH, PULL-EASE!!!

Here are five midnight snacks that you can have as a a fitfam person because they are totally healthy.

1. If you wake up craving chocolate, just make do with dark chocolate (2-3 bars see image below) instead of your normal milky chocolate that is more sugary and has a whole lot more calories.

2. I love m&m’s and skittles and so do you guys, but if you wake up feeling like sweets indulge in berries or grapes, these have less calories and you are less likely to get high on sugar because it is healthy.

3. We all know deep frying your meals is not healthy, so instead of rushing to have fried chips try to make do with baked or grilled sweet potato fries less oil is equal to less calories.


4. I love pancakes dripping in syrup and a lot of other calories filled sides, but NOO that is not for us, fitfam people, instead of having normal flour pancakes try to use oatmeal to get a replica. It tastes just the same. (Those of us who have tried that recipe can testify - *winks*)



















5. Instead of ice cream try to make do with frozen (Greek) yoghurt that is the perfect substitute or you could try to have frozen fruit on a stick or frozen grapes dipped in yoghurt for your lower calorie fix.

So there you have it, five perfectly healthy after midnight meals that will still keep you as a solid member of the fitfam club. You’ve got to work for that body you want, so KEEP GOING!!

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RECIPE - Oatmeal Banana Pancakes

Oatmeal Banana Pancakes

You will need:

3 Small bananas or 1 large banana
1 (uncooked) egg
3 tablespoons of skimmed powder milk
8 tablespoons (uncooked) oats
½ cup of water
Honey as syrup (optional)

DIRECTIONS

Pour all ingredients in blender.
Blend till you have a smooth thick batter.
Heat your (non-stick) pan on low heat.
Grease with oil or Use cooking spray.
Spread your batter.
Allow side to cook till brown.
Flip and allow other side cook till brown.

N.B – This recipe makes one serving
           I added strawberry pieces to mine, for an extra oomph! ;)

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RECIPE - Homemade Oatmeal Bars

Homemade Oatmeal Bars

You will need:

3 Small bananas or 1 large banana
1 (uncooked) egg
3 tablespoons of skimmed powder milk
8 tablespoons (uncooked) oats
½ cup of water
1 handful of nuts (any nuts of your choice - I used groundnuts)
1 handful of dried fruit (any dried fruit of your choice e.g raisins, dates - I used (pitted) dates)

DIRECTIONS

Pour all ingredients in a bowl.
Mix with water.
Grease a rectangular /square shaped microwave safe container or an oven safe dish with oil or use cooking spray.
Pour mix in container or dish.
Allow to heat for 5-7mins.
Allow to cool, cut into desired shapes.
Serve or Store in airtight container (to refrigerate if not eating at the time of preparation).

N.B – This recipe makes one serving.

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Meet Buki of FitFamFoodie

Hello. My name is Olubukola Kolade, a fitfamfoodie enthusiast.

I love to share as much information on eating your way to a healthy lifestyle, more like EATING CLEAN, EATING HEALTHY with all those interested.

This passion was birthed when I decided to start my weight-loss journey in September 2015.
I already knew that apart from regular exercising, I had to change my eating habits, more like overhauling, lol.

Many of us know, and many more do NOT know that to maintain a healthy lifestyle what we eat constitutes about 70-80% of staying on the FitFam track, hence most of us fall off the wagon.

So what I will be doing basically is post healthy recipes, tips on healthy eating, AND MAYBE eating clean on a budget (that maybe a tad difficult - since our pockets vary, but I will try).

Well, guess what?! Buki is here now, to help guide you on how to EAT CLEAN healthy yummy meals.

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I promise this would be fun. Toodles!