Make And Eat Baked Sweet Potato Fries in under 25 mins

Serves: 2 people (1 if you’re really hungry)    Time: 25 mins    Effort Level: Easy

Ingredients
Olive Oil, for mixing
2/3 sweet potatoes, peeled and sliced
House Seasoning (see below)
1/2 teaspoon paprika

House Seasoning 

2 tablespoons salt
1 teaspoon black pepper
1 teaspoon garlic powder

Directionsgas mark conversion

Preheat oven to 450 degrees F.
Chop sweet potatoes into fine long bars (cut as thick as you could like to)

 

In a large bowl –  mix sweet potatoes with just enough olive oil to coat, along with  House Seasoning and Paprika. Spread sweet potatoes in single layer on prepared baking tray. Bake until sweet potatoes are tender and golden brown, turning occasionally.

Pics by #HJF
Pics by #HJF

 

 

 

 

 

 

 

Baking time: Around 20 mins

Pics by #HJF
Pics by #HJF

 

 

 

 

 

 

 

Let it cool for about 5 to 10 mins before serving

ENJOY!

Big thank you to my sister Andrea Rodrigues, who helped me make this! I have been really busy with exams and you have helped me keep my blog going for people to enjoy! So thanks again! 

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What Happens When You Mix Avocado and Hummus Together?

‘hummous, hommos, humos, hommus and hoummos’

There are loads of ways of pronouncing it – I know! But to say that I am obsessed is an understatement!  I eat them in different ways and always serve it as a dip to anyone who comes over! 

So a little history

I’m just going to call it Hummus – is a Levantine and Egyptian food dip, of mashed chick peas blended with olive oil, tahini, lemon juice, salt and garlic. It is popular throughout the Middle East (including Turkey), North Africa (including Morocco), and in Middle Eastern cuisine around the globe. 

 

Crackers: 

I love using crackers for the dip, it gives that crunch a snack is supposed to give and they’re pretty healthy, in my opinion. 

Pictures by #HJF ©
Pictures by #HJF ©

 

Carrots:

Carrots are a particularly good source of beta-carotene, fiber, vitamin K, potassium and antioxidants.

& they actually taste good!

Pictures by #HJF ©
Pictures by #HJF ©

 

avocado
Pictures by #HJF

Avocado: 

This is my special creation! Avocado and Hummus!!! A weird but great combination! I always have
avocado in my fridge and I always have hummus in my fridge so I though why not mix them together and the final result blew me away. It’s a perfect combination of the light sweetness you get from the avocado and the heavy sourness you get from the hummus. Works well with carrots and crackers! You could also make a guacamole using onions and other ingredients (click here to see guacamole recipe in my other post)

Pictures by #HJF ©
Pictures by #HJF ©

So to answer the question…

What Happens When You Mix Avocado and Hummus Together?

A great mix of happiness and taste. That’s is it!

 

Easy Guide To Make The Perfect Barbecue Chicken Burrito

I am obsessed. I could eat a burrito everyday if I wanted to! I find them to be quiet expensive if I buy them so I’m just going to show you how to make them instead with healthy, fresh and tasty ingredients you might have in your kitchen.

Feeds: 2 people        Time: 45 mins        Effort level: Easy

Ingredients: 

2/3  chicken breasts

Half a cup of rice

1 can white beans

2 onions

2/3 chopped tomatoes

1 clove garlic

Lime juice

Fresh spinach

2 Tortilla wraps (see section for more info)

Salt and Pepper

LOADS of barbecue sauce

 

Lets start with the chicken! As you might want to marinate it and let is rest for a while. 3 easy steps…

1) Marinate your chicken breast in barbecue sauce and
let it rest

2) Bake chicken breasts at 350º F for 25-30 minutes

3) Chop the chicken into bits

Rice: boil half a cup of rice and once it’s cooled down mix with barbecue sauce. This is where the sauce will be mostly recognised and tasted. Add as much rice as you want to your burrito. The great part of a burrito is that the ingredients used can be adjusted on your preference. If you want to add more chicken and lesser the rice portion, you can.

(For those who need additional help with boiling rice do not be ashamed, we all start somewhere: http://www.bbcgoodfood.com/videos/techniques/how-cook-rice)

White beans: I used white beans that were in salted water from a tin, as it was most convenient to me. If you’re using fresh beans, soak and then boil your beans on a hob adding salt when beans are nearly tender.

avocado
Pictures by #HJF
Guacamole: Probably one of the most fun part of this recipe! Cut open and remove the seed of the avocados and start to make a paste. Add 2/3 chopped tomatoes, salt and pepper for taste, lime juice, 1 clove minced garlic. Now, due to a personal preference I did not use any onions to make this dish but if you want you can add 1 small finely chopped onion.

Tortilla wraps: again  for convince I bought my seeded wraps ready from the supermarket, however if you want to make them fresh then you absolutely can.

Here is how you make it:

What do you need? 400g self raising flour, 1/2 tsp salt, 300ml warm water, 3 tbsp extra virgin olive oil and a handful of seeds.

To prepare…

Combine the flour and salt in a large bowl. In a measuring jug mix the (luke) warm water and oil together and add to the flour.

Stir together until all ingredients are well combined and form a dough.

On a floured surface, knead the dough for 2-3 minutes. Divide the dough into 8 balls and roll each one out individualy. Aim for each tortilla to be a similar size to a dinner plate, the dough will shrink back abit when it is resting.

In a large frying pan warm a teaspoon of oil and cook each tortilla for 1 minute each side on a medium heat. Each side should just start to brown on any raised areas.

(http://www.bbcgoodfood.com/recipes/2902681/flour-tortillas)

 

Pictures by #HJF
Pictures by #HJF

burrito 5
Pictures by #HJF
Once you’ve prepared everything separately, its time to start putting it together. Place your wrap on a flat surface over a rectangular piece of silver foil and lay all the ingredients on top of each other in a line (as in picture) keep it clean as it’ll be easier to wrap. Don’t forget to add your spinach that you didn’t need to do anything with (fresh it always the better option). You can also add any additional sauces if you like! My sister wanted hers to be more spicy so I added sweet chilly sauce. Feel free to experiment!

Then all you need to do is wrap the burrito and fold in silver foil  ready to eat!

 

Now here’s the tricky part!!! 

Pic courtesy from 'Chipotle'
Pic courtesy: ‘Chipotle’
burrito done 4
Pics by #HJF

If you enjoyed this post – Tweet, share us or keep coming back for more recipes like these. #HJF

What On Earth Do Personal Trainers Eat? A Super Delicious, Super Healthy Recipe By Personal Trainer Will Brown

Super Delicious, Super Healthy Stir Fry

Pictures by Will Brown
Pictures by Will Brown

Will Brown Personal Trainer at Lifestyle Fitness Gym Wembley shares one of his healthy meals with HealthyJunkFoodBlog

www.mypersonaltrainerwembley.co.uk

www.facebook.com/mypersonaltrainerwembley

I put together this recipe because I’m always being told, “I’m busy, and I don’t have time to eat healthily.”

This simple stir fry is aimed at busy people because it’s:

  • Quick to prepare
  • Can be easily scaled up for bulk cooking (perfect if cooking for more than one person or multiple meals)
  • Keeps for a few days
  • Great value – super cost effective
  • PACKED full of vegetables
  • Contains healthy fats
  • Low carb (and easy to add carbs if necessary)
  • Flippin’ delicious

Let’s get cooking!

Start by preparing your vegetables.

Cabbage makes a great base – it’s super cheap and bulky.  I like to really shred mine.  Green veg is great because of their anti-oestrogenic properties.  Our modern world contains so many oestrogenic chemicals from plastics, fertilisers and cosmetics that it’s great to tip the balance to a more favourable oestrogen profile lowering your risk of breast cancer or for the guys, moobs!

Onions give your stir fry texture and crunch as well as their distinct flavour.  These babies are high in anthoxanthins which have been shown to lower the risk for high blood pressure, high cholesterol, cancer and heart disease. I’m slicing these fairly finely to match the cabbage.

Broccoli is another vegetable from the brassica family, like cabbage with the same anti-oestrogenic properties.  It’s also a great source of organosulfur which has been shown to reduce oxidative stress.  Basically, eating it will help slow and potentially reverse the ageing process.  Chop this into smallish florets.

Carrots are going to provide more crunch to your stir fry, but I like to shave mine with a peeler and have it just wilting in the background.  Thanks to the carotenoids like Beta-carotene it’s got a wonderful orange colour and this is going to boost immune function and help improve vision (mum was right!  Carrots help you see in the dark… sort of).

Mangetout have a decent serving of fibre, keeping you, ahem… regular, whilst still providing you with the vitamins A, B, C and K essential to healthy processes.

Pop these all in a huge bowl together and mix them up well.  We’re only going to cook what we need so the rest can be covered and go into the fridge for another meal.

Get your wok on a medium high heat, and whack a tablespoon of coconut oil in there.  Coconut oil is high in saturated fat (generally thought of as ‘bad’) however it’s well documented that the type of saturated fat in coconut is particularly heart healthy.  Rates of heart disease in countries eating relatively high quantities of coconuts tend to have significantly lower rates of heart disease.

Also, when you’re not cooking with it, it’s great for you skin and hair (but let’s leave that for now).

Bosh your veg into the wok and get it moving around.  We want to just cook the veg without overdoing it which will help to keep in the best of the nutrients.

Let’s take a look at our protein… prawns (mine are already cooked, but if you want to cook yours from fresh, do this first).

They can be a bit boring by themselves so we’re gonna funk them up a bit.

Find your smallest grater / zester and zest a lemon into a bowl.  Next take a couple of cloves of garlic and finely grate them into them same bowl, followed by a half thumb-sized piece of ginger (grated).Add some fresh chili if you like a bit of heat.  Put this on hold for now and go back to your pan.

Add a knob of grass-fed butter to the pan.  Grass-fed butter is an unsung superfood.  Studies have shown that BUTYRic acid found in butter aids the gut through bacteria regulation, bowel regulation and water concentration regulations.

Pop your protein (prawns, but chicken would work nicely here too) into the pan.  All I’m doing with the cooked prawns is warming them.

Add your flavoursome lemon/garlic/ginger/chili mix and let your nostrils enjoy a symphony of aromas.

Lemons, ginger and garlic have great anti-inflammatory properties – think about any cold remedy you can find in a shop, and it’ll contain these ingredients.  They’ve even been shown to reduce muscle soreness after exercise.

All that’s left is to plate this up, and I’ll leave that to you.

Let me know how you get on in the comments section below, and don’t forget if you take a picture for Instagram to hashtag it #healthandperformance

Stir fry ingredients
Pictures by Will Brown

To contact Will Brown, check out his website www.mypersonaltrainerwembley.co.uk

Or check out his Facebook page www.facebook.com/mypersonaltrainerwembley

Roasted Broccoli Grilled Cheese Sandwich

A delicious way of making sure you or your kids finish those greens.

Have some left over broccoli from the night before or want to make someone fall in love with it? Simple – add some cheese, put it in a sandwich and there you go! Also saves a trip to your nearest McDonalds.

Feeds: 2 people          Time: 20 minutes           Effort Level: Easy

 

INGREDIENTS
Florets from 1 medium head broccoli, chopped small
2 tablespoons olive oil
1/2 teaspoon salt
1/4 teaspoon (cracked) black pepper
Unsalted butter, (softened)
6 to 8 slices bread
1 cup cheddar cheese, shredded or thinly sliced

PROCESS 

1. Preheat the oven to 200 degrees C.gas mark conversion

2. On a sheet pan, mix the broccoli, oil, salt, and pepper.

3. Roast for 8 to 10 minutes – Gas mark 3 or until the broccoli is evenly roasted but not burnt. (Allow to cool after roasted broccoli is taken out o oven)

4. Heat a skillet over medium-low heat.

5. Spread butter evenly on one side of the slices of bread.

6. Layer cheese on the unbuttered side of the bread slices, then add chopped broccoli in the middle and more cheese on top so that the broccoli lies between two layers of cheese. This keeps the small pieces of broccoli from falling out as the cheese melts.

7. Top each with another slice of bread, butter side out.

8. “Grill” in the skillet, turning sandwiches over once, until the cheese melts and the bread is evenly toasted.

mature grated cheddar


Broccoli

unsalted butter

 

 

 

 

 

 


This recipe was inspired by Bountiful: Recipes inspired by our garden


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How Can Nuts Save Your Life?

Almonds, Cashew nuts, Pistachios, peanuts, Macadamia nuts and yes of course, Coconuts – the list can go on but nuts are packed with minerals, nutrients, omega 3 and antioxidants.

Dissimilar to fruits and vegetables, nuts have a longer shelf life. You can enjoy them whenever or wherever you want and do not necessarily require any sort of preparations.

 

Three benefits of Walnuts [1]:IMG_0006

  1. Antioxidants are crucial to your health, as they are believed to help control how fast you age by combating free radicals, which are at the heart of age-related deterioration
  2. Walnuts contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors.
  3. Overall the whole walnut diet reduced prostate cancer growth by 30 to 40 percent. According to another study on mice, the human equivalent of just two handfuls of walnuts a day cut breast cancer risk in half, and slowed tumor growth by 50 percent as well.

Three benefits of  Hazelnuts [2]:IMG_0013

  1. Hazel nuts are an excellent source of vitamin E; contain about 15 g per 100 g (providing 100% of RDA). Vitamin E is a powerful lipid soluble antioxidant required for maintaining the integrity of cell membrane of mucus and skin by protecting it from harmful oxygen-free radicals
  2. The nuts, like in almonds, are free from gluten, and therefore, safe alternative food sources that can be employed in the preparation of gluten-free food formulas for gluten-sensitive, wheat allergic, and celiac disease patients
  3. The nuts are rich in dietary fiber, vitamins, and minerals and packed with numerous health promoting phyto-chemicals.

Three benefits of Brazil nuts [3]:IMG_0011

  1. The nuts are also a very good source of vitamin-E; contain about 7.87 mg per 100 g (about 52% of RDA). Vitamin-E is a powerful lipid soluble antioxidant. It is required for maintaining the integrity of cell membrane of mucus and skin by protecting it from harmful oxygen-free radicals.
  2. In addition to selenium, they hold very good levels of other minerals such as copper, magnesium, manganese, potassium, calcium, iron, phosphorus, and zinc. Copper helps prevent anemia and bone weakness (osteoporosis). Manganese is an all-important co-factor for the antioxidant enzyme, superoxide dismutase
  3. These creamy nuts are an excellent source of B-complex group of vitamins such asthiamin (51% of RDA per 100 g), riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine), and folates. Altogether, these vitamins work as co-factors for enzymes during cellular substrate metabolism inside the body

Three benefits of Almonds [4]:IMG_0014

  1. The potassium present in almonds helps to regulates blood pressure, and  almonds are very low in sodium, which helps to control fluctuating blood pressure. The other nutrients also keep the body balanced in terms of other essential needs, which can prevents any other deficiencies. Balanced vitamins and minerals are essential for a healthy lifestyle, but if certain elements are neglected, the entire body can be affected, including anxiety, overall stress, and inevitably, increased blood pressure
  2. Almonds improve the movement of food through the colon, thereby preventing build-up and subsequent colon cancer. The National Cancer Center has done extensive research on the link between high-fiber diets and a reduced risk of colon cancer.
  3. The benefits of almonds in regards to skin health are well known, and almond oil massages are often recommended for newborn babies. Almond milk is also added to some soaps, because of almonds well-established reputation of improving the complexion of skin.

Three benefits of Pecan nuts [5]:IMG_0007

  1. Pecans are an excellent source of vitamin-E, especially rich in gamma-tocopherol; provide about 25g per 100g. Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals
  2. Pecan nuts are rich source of energy, carry 690 calories/100 g and contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for wellness.
  3. The nuts are rich in monounsaturated fatty acids like oleic acid and an excellent source of phenolic antioxidants.

 

Tree Nut Fat (grams per ounce) Protein (grams per ounce) Carbohydrates (grams per ounce)
Macadamias 22 2 4
Pecans 20 3 4
Pine nuts 20 4 4
Brazil nuts 19 4 3
Walnuts 18 4 4
Hazelnuts 17 3 5
Cashews 13 4 9
Almonds 14 6 6
Pistachios 13 6 8

Kim Kardashian: The warm nuts in New York are so good. Can we get some warm nuts please?
Kourtney Kardashian: We love nuts in our mouths.

IMG_0004

[1] articles.mercola.com/…/7-walnuts-benefits.aspx

[2] nutrition-and-you.com/hazelnuts

[3] nutrition-and-you.com/brazil-nuts

[4] organicfacts.net/…/health-benefits-of-almonds

[5] nutrition-and-you.com/pecans

5 Easy steps to make ‘Frozen yogurt with strawberry cupcakes’

DSC_0145

Effort level: easy

  1. Simply add and mix sweetener or honey to your yogurt (amount of honey and sweetener depends on how much yogurt you use)
  2. Fill cupcake tray with cupcake liners
  3. Pour the mix into the liners. Fill as much as you want as it of course does not rise.
  4. Cut strawberries and place on the top (as in picture)
  5. Let the tray freeze for a few hours or overnight and take out 5 mins before eating.

DSC_0031 (1) 12202284_1194957143852273_256745240_nDSC_0010 (1)

Inspired by @ThinkCleanFood

BLUEBERRY SURPRISE BARS

final

Effort level: EASY

2 cups creamed coconut (you can probably also use coconut butter)

2 cups fresh blueberries (frozen, thawed might work too)
1/4 cup maple syrup
2 tsp vanilla extract

Add all ingredients in a food processor until the mix is smooth. Pour the mixture in a a deep tray or pan lined with parchment paper. Leave some parchment paper to stick out the sides. After pouring the the mixture and flattened with a spatula, place the mixture in the freezer to firm up for a few hours. 

Inspired by @mywholefoodlife  

FotorCreated

5 easy steps to make Peanut Butter and Honey Granola and Oatmeal Bars

  1. Fill a bowl with crushed granola and oatmeal

  2. Fill another bowl of the same size with a mix of peanut butter and honey and microwave or heat until the peanut butter has liquefied to blend with the honey
  3. Mix the peanut butter and honey with the crushed granola and oatmeal until all ingredients have stuck to one another
  4. Add cling to a square or rectangular tray. Leave
    extra cling on the sides and fill the tray with the mixed ingredients creating a flat top. (see picture for help)
  5. Place the tray in the fridge for a few hours (preferably overnight) and when done cut into bars.

PS I’m really not advertising Sainsubury’s, just happen to shop there. LOLz (unless Sainsbury’s want to sponsor… then sure!)

products post 1

preparation post 2