Banana Bread With Peanut Butter Frosting

You know my obsession with banana bread by now right? Combine it with my obsession with peanut butter and you got yourself a delicious banana bread muffin with peanut butter frosting. An absolute treat for the soul!

Healthy, tasty and satisfying, this muffin is the best snack for you sweet tooth lovers.

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Let’s get to it.

Ingredients 

Frosting

3 tbsp natural yoghurt

2 heaped tbsp peanut butter

1 tbsp honey

1 teaspoon vanilla extract

Method

Please refer to this banana bread recipe but do not use the cacao powder.

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In a bowl, mix all ingredients for the frosting and give it a mix with an electric whisk.

Once your muffins are ready let them cool down and add this delicious frosting on top.

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Enjoy this absolute deliciousness you absolute rockstars 😉.

Until the next recipe,

FittyGalz x

Peanut Butter Stir Fry Recipe

Happy Monday guys! Hoping your Monday started the right way and that you enjoyed some healthy and satisfying foods! We all know that after a long Monday after work we love to unwind and enjoy a nice and hearty meal so I’m coming to you with this super healthy, super tasty peanut butter stir fry recipe. It’s the perfect combination of flavor, health benefits and everything in between.

Did I mention it was 330 calories per portion and takes only 15 mins to put together? Oh well I got you convinced – let’s get cooking lovely people!

Ingredients

For the peanut sauce

1 teaspoon peanut butter

2 tbsp soy sauce

1 teaspoon apple cider vinegar

1 pinch of ginger

1 pinch of garlic powder

For the stir fry

1 onion

1 minced garlic clove

1 grated carrot

1 grated courgette

2 brocolis florets

3 asparagus

60g chicken breast

1 handful of peanuts

One noodle nest

Method

Mix all ingredients for the peanut sauce in a bowl and set aside.

In a large wok pan combine all ingredients excluding the peanuts and the noodles. Season with some pepper (do not use salt as the sauce is already high in sodium).

Let it cook on medium heat, cover and let it simmer for 10 mins.

Put the noodle nest in boiling water for 5 mins and let it soften. Once ready add it to the wok and stir it in with all other ingredients. Add in the sauce and the peanuts and keep stirring until everything is combined.

Your noodles are ready to be served!

Until the next recipe,

FittyGalz x

 

No Bake Red Berries and Strawberry Tart

It’s been a while since I haven’t posted a dessert recipe and let me tell you that this recipe was worth the wait! It’s is 100% natural, free from refined sugars, absolutely NOTHING artificial, vegan and just so damn good!

Make this dessert and impress everyone as it tastes like a strawberry tart from heaven!

Ingredients

For 2 tarts

The base:

10-12 pitted dattes

A handful of mixed nuts: Walnuts, peanuts, hazelnuts and almonds

1 tbsp oats

The filling

50-60g mixed red berries: Blackberries, strawberries, raspberries and blueberries

20 ml water

1 tbsp chia seeds

1 tbsp lemon juice

1 tbsp honey

1 strawberry

Method

In a food processor, add the pitted dattes and mix until a paste forms. Add in all other ingredients for the base and blend well until everything is combined. You can add 1-2 tbsp of water for some stickiness.

In a tart mold (individual one), fill it with your paste and flatten it using a spatula. make sure there is space in the middle for the filling so you have to flatten it.

Put in the freezer for 30 mins.

For the filling: Put all of the red berries in a sauce pan with the water. Let it simmer and start crushing the fruits until soft. Add in the lemon juice, honey and chia seeds and keep on stirring for about 10 mins on medium heat until you get a thick-ish texture.

Take your tarts out of the freezer and fill them with the red berries mixture. Let it set in the fridge for 1 hour.

Add in sliced strawberries to decorate and you have yourself some amazing and tasty tarts to enjoy for yourself and to impress your guests 😉.

Until the next recipe,

FittyGalz x

The Perfect Savory Breakfast

Happy Saturday guys! Woooop!

I’ve been craving savory breakfasts for ages now and finally got around to making it. It’s so filling, almost carb free and packed with proteins, fibre, healthy fats and all the vitamins from all the veggies involved!

Sometimes it’s not all about Pancakes right? You gotta switch it up a little 😉

I would say that this breakfast is perfect for those weekends where you want to relax in the morning and take your time enjoying the goodness that food has to offer. It’s also an amazing post workout meal that is incredibly tasty!

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Ingredients

4 big mushrooms

1 courgette made as zoodles

3 broccoli florets

2 asparagus

2 eggs

1/2 avocado

2 seed crackers

Method

Pre-heat your oven to 200°.

Start by slicing your mushrooms. Add a baking sheet on a baking tray and add in all the vegetables.

Add 1 tbsp olive oil, 1 tsp paprika, 1 tsp pepper, 1 tsp garlic powder and a sprinkle of salt. Mix everything together until combined properly.

Put your veggies in the oven for 25 mins.

I made poached eggs on this occasion but you can make your eggs whichever way you prefer. For the poached egg: Bring water to a boil in a saucepan and add 1 tbsp cider vinegar which will prevent the egg from sticking to the pan. Slowly crack your eggs into the water and let it cook for 6-7 mins for a runny center or 10-11 mins for a hard-ish center.

In a bowl, mash the avocado and add 1 tbsp lemon juice and some pepper. Spread over your crackers.

Make your plate with all these goodies and enjoy a very savory and healthy breakfast!

Until the next recipe,

FittyGalz x

 

 

3 Ingredients Healthy Quinoa Salad

You guys, I have been quite literally OBSESSED with quinoa lately and so I’m always looking for new ways to cook it, because this ingredient is so versatile and can be combined with so many different flavours. After the tasty and successful Quinoa bake, I’m sharing with you this tasty salad that is so easy to make, so delicious and such a good idea for a meal prep.

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Right guys, let’s get to it!

Ingredients

For one bowl

30g uncooked quinoa

1 grated carrot

30g soy beans

2 tbsp soy sauce

Method

In a saucepan put the quinoa and just enough water to cover it, it will cook just right and you will not need to drain it.

Once it is cooked add the grated carrot and soy beans and on low heat let it simmer until the carrot gets soft. It should take about 10 mins.

Once ready, take your saucepan off the heat and add some pepper and the soy sauce.

Let it cool down before eating it.

We dressed this lovely bowl with roasted sweet potatoes and 1/2 an avocado sprinkled with seeds. A DELIGHT!

Make sure you try this recipe as I am sure you will L O V E it!

Until the next recipe,

FittyGalz x

 

 

Healthy Bolognese Quinoa Bake

You guys!

400 calories.

Tastes like bolognese.

Packed with proteins.

Packed with flavours.

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Literally don’t know what you are waiting for to go and make this DELICIOUS quinoa bake! It’s such a creative way to use quinoa (that can sometimes be boring) and you have a combination of AMAZING flavours without compromising on the calories 😉! Let’s get to it 👇🏻.

Ingredients

1 onion

1 garlic clove

3 big mushrooms

1 grated carrot

50g red beans

2 tbsp tomato sauce (or purée would do)

80g cooked quinoa (30g uncooked quinoa = 80g when cooked).

15g grated cheese of choice (parmesan was used here)

Method

Pre-heat your oven to 180•

In a heated pan add the sliced onion, the minced garlic clove and mushrooms. Cook in 1 tbsp olive oil until brown.

Add in the carrot, the red beans and the tomato sauce. Let it simmer for 10 mins.

Add in the cooked quinoa and stir well.

Transfer your mixture into a baking tray and sprinkle with grated cheese.

Put it in the oven for 20 mins.

And it’s ready! You’ll thank me later 😉

Until the next recipe,

FittyGalz x

Mini Chocolate Chip Muffins – Healthy & Quick

Ever had a crazy sweet tooth and just went to the nearest most sugary thing you had and ate it? But then the sweet tooth just amplifies and you want more and more?

Fear no more because I got you! This recipe takes 5 mins of your time, is only 130 kcal, tastes SO GOOD and there are no sad and lonely leftovers!

Right, I know you are convinced so let’s get to it shall we?

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Ingredients

For 1 muffin

25g wholewheat flour (or oat flour)

1/2 teaspoon of baking powder

1 heaped tbsp yoghurt

1 teaspoon honey

1 teaspoon applesauce

1,5 tbsp milk of choice

Optional chocolate chips

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Method

In a bowl start by mixing the flour with the baking powder until combined.

Slowly add all other ingredients and make sure you stir well.

Pour your mixture in a ramequin.

Put it in the microwave for 3 mins.

Let it cool down before eating.

Why have a 390 calories muffin when you can have a healthy, filling and satisfying one for 130 kcal? Literally!

Until the next recipe,

FittyGalz x

 

The truth about calories: 4 Things you need to know!

Whatever your history is with calories, counting them, avoiding them and whatnot, we have gathered some important insights for you guys to be able to have an understanding on them and how to use them as part of your everyday life!

Whereas you are looking to lose weight, gain weight or maintain weight, you need to know a few basics to get started.

Firstly, let’s quickly define what a calorie is: It is a unit of ENERGY. In the nutrition world, calories refer to the energy people get from the food and drink they consume, and the energy they use in physical activity. But you should also know that you burn calories CONSTANTLY and that is what’s keeping you A L I V E. You burn calories when you sleep, when you breath, when you stand, when you walk and basically as you live. Those units of energy are what’s keeping you alive and going.

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We gathered 4 basic rules for you to understand calories:

1.How to count your calories

The basic question that I get ALL the time. How to count calories?

Counting calories depends on a number of different factors including your age, your gender, your physical activity and your height. The first step you have to do is go into: this calorie calculator and enter all your information. You will then be shown the number of calories you should eat to MAINTAIN your weight, LOSE weight or Gain weight.

Now that we got that out of the way, you need to understand how to COUNT the calories in your foods. Google is your friend as you can enter any ingredient and they have its nutritional value. You could also check the packaging of your foods as they tend to have the nutritional value. Once you have calculated your calories you should make sure they align with your desired goal.

You can also log the calories you consume in the app MyFitnessPal. But only use this app to TRACK your calories, do not believe the 1200 calories it’s giving you, it’s such a generic number and you should follow the number given on the previous website. Moreover, this app tends to increase the number of calories required when you log in any physical activity which is NOT accurate. You should stick to your one and only number on CONSUMED calories. Doing exercise is really good and it does make you burn calories, but your aim here is NOT to consume all those calories back (unless you are in a caloric surplus).

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2.All calories are equal BUT

At the end of the day, it always depends on calories IN vs calories OUT, meaning that you need to consume a specific amount of calories to reach your goal. And yes as calories are numbers, they are EQUAL. However, this does not mean they are equal in NUTRITIONAL values.

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Let me put that into perspective: You can eat a 500 calories big mac from McDonalds and feel hungry 2 hours later because the burger is EMPTY in terms of nutrition, however you can eat a 500 calories nutrient dense salad for example containing avocados, chickpeas, vegetables and nuts and you will feel full and satisfied for a strong 4-5 hours. That salad provided you with nutrients that your body needs whereas that McDonald’s burger only increased your willingness to binge on sugary items later in the day.

Note that they are both 500 calories. Now, if the total of your calorie intake for you to lose weight is 1400 kcal a day and you included either the burger or the salad for your lunch you WILL lose weight.

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The point here is to show you that there aren’t “evil” foods or “foods that will make you fat” or yet again “foods that will make you skinny”. It depends on the QUANTITY you consume – therefore there is no reason for you to restrict yourself while trying to achieve a goal (unless it is a professional one).

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Eat well, eat in moderation, prioritize nutrient dense foods and allow yourself the food you love.

3.Everything contains calories

Everything. Literally everything! That “one piece” of chocolate that you think won’t make a difference or that “healthy” orange juice, well everything has calories and you can’t neglect them, this is why you should make sure you log in everything and you count everything in order to be aware of what you’re consuming. You will get used to it and eventually after some time, you will know what you’re consuming without having to log in every little thing you eat.

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This will help you get a better perspective on how much calories you actually eat and will educate you on the kind of quantity you need to eat in order to reach your goal. However, please read our next point as it is really important.

4.Calories are not the enemy

Read this once again: CALORIES ARE NOT THE ENEMY.

Calories are simply a unit of measure that will help you reach your goal. You are in control and you should not let calories control you. Don’t enter into the “good vs bad” calories debate. Instead, just use this as a mean of tracking and understanding what you’re consuming. Don’t restrict yourself and don’t think that eating the less amount of calories will help you reach your goal faster. Because there are consequences to starving yourself and there are consequences to obsession over calories. Trust the process, be kind to yourself and learn.

Food is not the enemy, food is fuel, food is art, food is love.

The key words to always remember are: moderation and balance.

Disclaimer: Photos used on this post are not mine. All credit goes to The Fitness Chef.

I hope this blog post helped you get a better understanding on what calories are.

FittyGalz x

Calories – 4 choses à savoir! (French Edition)

Les calories! Que ce soit les comptabiliser, les éviter, ou tout simplement ne pas comprendre ce que ça représente dans le monde de la nutrition, nous avons rassemblé quelques informations importantes pour que vous puissiez les comprendre et les utiliser dans votre vie quotidienne!

Quel que soit votre but, perdre du poids, gagner du poids ou encore maintenir son poids vous devez savoir quelques bases, mais tout d’abord il faut comprendre ce que représentent les calories.

Qu’est-ce qu’une CALORIE? C’est une unité d’ÉNERGIE. Dans le monde de la nutrition, les calories se rapportent à l’énergie puisée dans la nourriture et les boissons que nous consommons et de l’énergie utilisée lors d’une activité physique.

Mais vous devez également savoir que votre corps brûle des calories de façon constante et que c’est ce qui vous garde EN VIE. Vous brûlez des calories lorsque vous dormez, lorsque vous respirez, lorsque vous vous tenez debout, quand vous marchez et que vous vivez tout simplement. Ces unités d’énergie sont ce qui vous maintient en vie et permet à votre corps de bien fonctionner.

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Nous avons regroupé 4 règles pour vous introduire à la notion de calories:

1.Comment compter vos calories

La question de base que je reçois TOUT le temps. Comment compter ses calories?

Le décompte des calories dépend de nombreux facteurs, notamment votre âge, votre sexe, votre activité physique et votre taille. La première étape que vous devez faire est d’aller dans: ce calculateur de calories et entrez toutes vos informations. Vous verrez alors le nombre de calories que vous devriez manger pour maintenir votre poids, perdre du poids ou prendre du poids.

Maintenant que vous avez passé cette étape, ce que vous devez comprendre c’est COMMENT compter ses calories pour arriver à un but précis (perte/prise/maintien de poids). La plupart du temps, les informations nutritionnelles de certains produits se trouvent à l’arrière de l’emballage ce qui vous permet de connaître les calories des produits achetés. Pour les fruits, légumes, huiles, laitages etc… notre conseil est d’utiliser Google et MyFitnessPal. Vous pouvez rechercher n’importe quel ingrédient, par ex: “patate douce calories 100g” et vous aurez votre réponse! Le fait de calculer vos calories vous ouvrira plus les yeux sur la valeur énergétique de certains aliments et vous aurez une meilleure compréhension de ce que vous consommez. Une fois que vous avez calculé vos calories, vous devez vous assurer qu’elles s’alignent sur votre objectif souhaité.

Vous pouvez également enregistrer les calories que vous consommez dans l’application MyFitnessPal. Néanmoins, veillez à utiliser cette application uniquement pour COMPTER vos calories, ne faites surtout pas confiance aux 1200 calories générique qui sont donnés à n’importe quel utilisateur. Chaque corps est DIFFERENT et chaque corps a besoin de valeur énergétique différente.

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Cette application a tendance à augmenter le nombre de calories nécessaires lorsque vous vous enregistrez une activité physique. Par exemple si votre besoin est de 1200 calories par jour, que vous marchez 10.000 pas et que l’application enregistre cette activité, vos calories totales vont augmenter à 1500 calories par exemple.

Vous devriez vous en tenir à votre seul et unique chiffre en calories CONSOMMÉES (CAD: 1200). Faire de l’exercice est vraiment bien et cela vous fait brûler des calories, mais votre but ici n’est pas de RE-consommer toutes ces calories brûlées (sauf si votre but est de créer un excédent calorique).

2.Toutes les calories sont égales, CEPENDANT

L’équation la plus importante pour atteindre son objectif est: CALORIES CONSOMMÉES contre CALORIES BRULÉES. Eh oui, comme les calories sont des nombres et représentent une unité d’énergie, ils sont égaux. Cependant, cela ne signifie pas que ces mêmes calories représentent une égalité en matière de valeurs NUTRITIONNELLES.

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Laissez-moi vous expliquer: vous pouvez manger un Big Mac de 500 calories chez McDonalds et avoir faim deux heures plus tard car le hamburger est VIDE en matière de nutrition, mais vous pouvez manger une salade dense de 500 calories avec des nutriments, par exemple des avocats, des pois chiches, légumes et noix et vous vous sentirez rassasié et satisfait pendant 4 à 5 heures. Cette salade vous a procuré les nutriments dont votre corps a besoin, tandis que le hamburger McDonald’s n’a fait que renforcer votre volonté de consommer des aliments sucrés plus tard dans la journée.

Notez qu’ils sont tous deux 500 calories. Si votre apport calorique total pour perdre du poids est de 1 400 kcal par jour et qu’un de vos repas était SOIT le hamburger SOIT la salade et que vous respectez les 1400 kcal quotidiens, vous PERDREZ du poids.

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Le but ici est de vous montrer qu’il n’y a pas d’aliments «diaboliques» ou «d’aliments qui feront grossir» ou encore «d’aliments qui vous feront maigrir». Cela dépend de la QUANTITÉ que vous consommez – il n’y a donc aucune raison pour vous de vous restreindre lorsque vous essayez d’atteindre un objectif (sauf s’il s’agit d’un objectif professionnel).

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Mangez bien, mangez avec modération, accordez la priorité aux aliments riches en éléments nutritifs MAIS accordez-vous aussi les aliments que vous aimez.

3.TOUT contient des calories

Tout. Littéralement tout! Ce “petit morceau” de chocolat qui, selon vous, ne changera rien, où ce jus d’orange “sain” que vous prenez lors d’une sortie entre amis, et bien tout contient des calories et vous ne pouvez pas les négliger pour atteindre votre but, c’est pourquoi vous devez vous assurer de ne pas négliger ce que vous consommez et d’être conscient de ce que vous consommez. Vous vous y habituerez et, après un certain temps, vous saurez ce que vous consommez sans devoir calculer chaque détail que vous mangez.

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Cette image vous aidera à avoir une meilleure idée de la quantité de calories que vous mangez réellement et vous renseignera sur le type de quantité dont vous avez besoin pour manger afin d’atteindre votre objectif.

4.Calories ne sont pas votre ennemi

Relisez cette phrase: LES CALORIES NE SONT PAS VOTRE ENNEMI.

Les calories sont simplement une unité de mesure qui vous aidera à atteindre votre objectif. VOUS êtes en contrôle et vous ne devriez pas laisser les calories vous contrôler. Veillez également à ne jamais catégoriser vos calories “bonnes” ou “mauvaises”.

Les calories sont une unité de mesure et RIEN d’autre, cela vous permettra de COMPRENDRE ce que vous consommez et vous aidera à faire des choix plus sensibles. Ne frustrez pas votre corps et ne vous rendez pas malade à compter les calories avec obsession.  Un autre point à souligner ici: ne pensez pas que manger le moins de calories possible va vous faire perdre du poids plus rapidement. Il y a des conséquences plus graves sur le long terme qui sont évitables. Pensez au LONG terme, pensez à adopter un nouveau style de vie et laisser les calories vous aider à y arriver et vous donner une nouvelle perspective quant à votre mode de consommation.

Les mots-clés à ne jamais oublier sont: modération et équilibre.

PS: Les photos utilisées sur ce post ne sont pas les miennes. Tout le mérite revient à The Fitness Chef.

J’espère que cet article vous a aidé à mieux comprendre ce que sont les calories, si vous avez d’autres questions, n’hésitez pas à nous les poser ici ou sur Instagram!

Bisous bisous, 

FittyGalz x

 

Caramelized Apples and Cinnamon Pancakes

You guys already know the drill! Pancakes on Sundays are a must!

This time I made delicious caramelized apple and cinnamon pancakes with a layer of peanut butter, and I can safely say that they are my favorite kind of pancakes from now on as they remind me of my favorite season: Autumn.

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Ingredients

For 1 person

1/2 a big apple or 1 small one

1 tbsp honey

1 teaspoon cinnamon

1 tbsp peanut butter divided

For toppings: 1 tbsp natural yoghurt (divided), handful of pecan nuts.

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Method

Start by making oat pancakes: Recipe here.

Slice your apple into quarters. On a medium pan on medium heat, add your sliced apple and let it cook for 3-4 minutes. Add in the honey and stir as it sizzles.

Once they get a little soft add the cinnamon and keep stirring.

You will know they’re ready once they get brown-ish and are soft on the inside.

Take your pancakes and spread the peanut butter on each one. Add in your caramelized apples on top, more cinnamon, a splash of honey and your toppings.

& just like that, your pancakes are ready to be enjoyed!

Until the next recipe,

FittyGalz x