Showing posts with label clean eating. Show all posts
Showing posts with label clean eating. Show all posts

Tuesday, March 20, 2018

Pantry Staples to Overhaul Your Food

I thought before that my unlimited resources to exercise could be an excuse for me to unli-eat whatever. Like I can beast mode my workout and then eat platefuls of steak and cake after. Actually I found this working against me because I found myself being very sluggish the next day or so stuffed that I couldn't even peel myself off the couch or daybed. When I took the test to find out how much calories I should actually be consuming for maintenance for someone with high physical activity and physically demanding job, turns out I don't need much. In fact, for my body type, it was actually less than 2,500 calories. Also, it wasn't just the calories. It was also the type of food you put in your mouth. A bag of chips contains 160 calories. Blogilates' Healthy Ice Cream Cookie Sandwich has 260 calories. If you look at it, the bag of chips may be less in calories that the ice cream cookie sandwich but the chips contain a lot of sodium, chemicals, and stuff our body does not need as compared to the all-natural goodness from the bananas and oats. Which of you think would be a better snack alternative when you want something to munch on in the afternoon? I would think the cookie. When I really started incorporating better food and being really diligent with my meal preps (it does take time but the results are worth it and think of how much money you save on!) there is a total difference with my energy, my performance, and even how I recover to avoid injuries and prolong my fitness life more.

So with that, let's talk meal prep. I do my bi-weekly meal prep where I shop for veggies and ingredients and set aside an afternoon or a few hours before going to bed to cook. Since I'm so engrossed in the kitchen, there's less time to drown myself in social media drama (and gadget overdose migraine). It's like magic you're doing and you're making and getting really good food to last you for days. You can start with very easy, uncomplicated recipes that look good just as they taste good. If you get your groove, you can go and look for more advanced recipes. Just don't starve yourself or suffer eating bland food. If you look at my #bambikittycooks, you will never see yucky, dry, tasteless food. For me, it's just not worth it if you cry with every bite of your food or start hating life and the world halfway through this trend diet you tried out because this celebrity was on it and lost a lot of weight. Just eat a balanced diet. Results are better. You may see results a bit slower than extreme trend diets, but you won't hate life as much.


If you want to get into prepping, here are some basic staples in my shopping cart in the market or supermarket


Rolled Oats

I used to buy steel-cut and rolled oats but now I just stick to rolled since steel-cut is quite hard to find in the grocery. I get one big bag. Rolled oats are very versatile  not just in oatmeal or overnight oats. You can make granola, add them on to home-baked breads, bake cookies, or just grind them up and you have oat flour for pancakes, crepes, and all the refined flour-free recipes you would want to try. You can even blend them in smoothies for yummy brekkies on-the-go.


Low-Fat Milk and Nut Milk

My stomach can't tolerate full cream milk as it is. If I have it, I'd feel bloated and grumbly the entire day. However, I discovered low-fat milk to be friendlier to my tummy and I use this to make panna cotta, breads, or puddings. For overnight oats, smoothies, or on my little cup of hot chocolate or golden turmeric milk, I prefer almond milk or soymilk. I get my creamy fix without the bloating and bathroom trips feeling like I'm about to give birth to Godzilla.


Yogurt

Savory yogurt: used yogurt as dressing for my salad
Yogurt has the essential probiotics we need for a healthy gut. Yogurt isn't just for granola and parfaits. I use yogurt to make tzatziki or in salad dressings. They can also be an alternative to sour cream in your burrito or tacos.Regular plain yogurt is fine but if you can get Greek yogurt for protein, so much the better. For vegans, coconut yogurt is also a good alternative. You can find coconut yogurt at the Salcedo Saturday Market every morning.


Brown Rice/Quinoa

This is a healthier alternative to white rice. Quinoa is an excellent protein source (perfect for after workout). I like that this makes me full faster so that I don't consume as much to leave me feeling like I ate a hollow block. A cheaper alternative would be brown rice or black rice.


Honey
As much as possible, I like honey that's pure with no added sugars. Honey that's pure is golden in color instead of brown, kind of like liquid gold. I use honey to sweeten smoothies, overnight oats, make energy balls, or just take it as it is.


Eggs
organic eggs. happy chickens make happy eggs
I prefer organic eggs from cage-free chickens. Have you seen commercial chicken coops? The chickens are enclosed in small cages with very little space to move and are just made to lay eggs. Such a stressful environment! When I found out that they throw baby chicks in the shredder when they do not meet the standards, I do not want to buy from commercial big farms anymore at the thought of these poor babies! I prefer happy chickens for happy, nutrient-loaded eggs raised in small farms. I buy my eggs from Down To Earth where native chickens enjoy the sunshine and their lives free from hormones and antibiotics.


Good-Quality Meats

I love Down To Earth because their livestock and poultry are raised humanely and are fed the food they should eat. Beef are grass-fed. I buy their ground beef for my ragu. I don't smell any distinct raw meat smell and I don't need a lot of salt to season my ground beef. I haven't tried their steaks but I bet I would love the steak from grass-fed cows. Aside from high-quality meats, I also buy omega-3 rich salmon and seafood.


Bananas

Bananas are a staple in a fit person's diet. Notice some gyms always have bananas in stock? They're pretty convenient. No need for knives before eating. Freeze bananas and they make excellent smoothies or vegan "nice" cream. Are your bananas getting old already? Make banana bread!


VCO and Olive Oils

These are oils that I can't live without... literally! I use VCO to cook and bake (I get something neutral-tasting but somehow, the coconut-y summery taste enhances the flavor of certain dishes). Olive oils are what make my pastas, pita breads, foccacia breads,  and stews so awesome. I use regular olive oil for cooking and EVOO to make salads, spreads, raw sauces like pesto sauces, and my hummus. Contrary to some beliefs, I'm not afraid of fat. Just like everything, just not have too much of it.


Leafy Greens and Vegetables (lots of them!)
eat a rainbow - with lots of plant-based nutrients
Aside from salads, I sneak in leafy greens in smoothies (great way to use this when they're getting a bit mushy). I also stir-fry kale or spinach and make this a siding for my salmon and brown rice meal.  Always find ways to add veggies to your diet. They make life awesome, and your poop trips so much easier.


Lemon



Lemon adds a tangy flavor to most dishes. Make fresh lemonade during the summer or have a warm cup of lemon water in the morning to jump start your metabolism. Lemon is one staple ingredient when I make hummus for that tangy, citrusy lift in flavor.


Nuts

packaged nuts and dried fruit from Salcedo Market
For the house, I usually have pecans, walnuts, almonds, and cashews. You can add nuts to granola or cereal or you can make your own nut milks. Add some crunch to your salads with chopped cashews and kung pao chicken. Nuts can be used also to make energy balls, homemade nut butters, or if you want, homemade nut (vegan) cheeses.


Frozen Berries

When not in season, I get my strawberries frozen, which are excellent for smoothies, overnight oats, or puddings. Since blueberries are not available locally and the fresh ones can get really expensive, I buy frozen blueberries for my blueberry pancakes or smoothies.


Chia seeds

These fun little things are excellent plant-based sources of omega-3 fatty acids and antioxidants. I use these as topping for my granola yogurt parfait, champorado, overnight oats, smoothies, smoothie bowls, and even make dessert with them. When they expand, they form a gelatinous coating just like sago.


White Vinegar

Aside from making a mean, flavorful adobo, I use white vinegar to make buttermilk for pancakes and waffles for happy, carby, cheat day treats. White vinegar has also awesome uses not just for cooking. Use this in washing strawberries to prevent them from being moldy and yucky or use white vinegar to remove soap scum, clean your fridge, clean your coffee maker and diffuser, make DIY natural house cleaners, and neutralize pet odors. It's practically an all-around kitchen-to-home solution!


Hopefully a little shift and changes here and there can get you happy and healthy eating. In a few weeks of putting good stuff, you would definitely notice a change in your energy and maybe you may feel better in getting yourself started for the day.



Image Sources:

 Bananas and Grocery 
pexels.com

 Meats
Down To Earth https://www.instagram.com/downtoearthph/
Store Directory:

 Down To Earth
Makati Curb Holdings, No. 7433 Ground Floor, Unit J, Yakal St., San Antonio Village, Makati City; 
http://www.downtoearth.ph/; instagram.com/downtoearthph

 Salcedo Saturday Market
Jaime Velasquez St., Tordesillas St., Salcedo Village
Saturdays 7:00 a.m. - 2:00 p.m.
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Thursday, July 20, 2017

My Superfood Grocer Haul

Since I make my own food most of the time, I try to get the most out of what I eat. I let food be my medicine by eating good-quality food. I'm on the lookout for weekend markets that sell local produce at a fraction of the cost, bonus too for organic finds (I'm not super strict on the organic food, but I know and recognize that there are food that as much as possible we get organic such as greens, eggs, etc.). It makes meal prepping so much more fun because I'm working with a rainbow of high-quality ingredients.

I've been adding superfood to what I make.  Superfoods are food that will not turn me to a superhero but it is a fun (marketing) term used to describe food with health benefits that our body needs. I would like to think of it as getting nutrients from other food sources or to up the nutritional value of my food by sneaking in some other food sources. Popular superfood include chia seeds, quinoa, flax, etc. Since most superfoods are plant-based, it makes those with a plant-based diet or those with seafood allergy to still get nutrients such as omega-3 fatty acids other than fish or seafood.

I already have food like chia seeds, flax, and quinoa in my stock so I thought I'd add more to my stash. Doing more research led me to the Superfood Grocer website, and I purchased a few products from their list which I would like to show you.

Superfood staples (L-R): Spirulina, Maca Power, Raw Cacao Nibs, and Chia Seeds

I purchased these items in separate days, since I purchased them through their dealer stores such as Rustan's Supermarket and The Green Company. For this time, I decided to go to the physical stores since I like seeing what I buy. Also, it's like making a little trip and discovering new places too where I can source out materials.

Chia Seeds, Php350 (1/2 lb)  and  Php625 (1 lb)
 I really use chia seeds  and they are practically in almost all of  my breakfasts. Chia contains fiber, protein, and omega-3. They are fun to work with. When you soak them, they form a jelly-like coating that thickens up smoothies.


Use chia seeds to make coconut-chia pudding. Just add some mangoes and you have a dessert that reminds you of a popular Thai dessert. Added to overnight oats, it gives you that thick, creamy consistency.  One bag of chia seeds last really long for me (unless you make chia pudding everytime), since a tablespoon is more than enough for topping for my granola or oatmeal already.



You can take a cue from my friend Jinky, where she placed chia seeds on her Bayani Brew drink. It adds an interesting texture and keeps you fuller so you don't go mindlessly snacking throughout the day.

Raw Cacao Nibs, Php 225 (1/2 lb) and Php 395 (1 lb)

Cacao nibs are quite interesting because they look and taste like dark chocolate. These bits that look (and taste) like chocolate-covered raisins contain magnesium and manganese as well as iron. They also contain antioxidants that the body needs to fight free radicals.


Mix these in oatmeal or your granola and yogurt or have a few when you're craving for chocolate. I purchased a small packet of cacao nibs from a different brand a while back, but they were a bit too nutty and bitter for me. This one, since they are coated with raw sugar are a bit yummier and sweeter. You can actually include them in homemade trail mixes you can take when you want a snack wherever.


Maca Power, Php 850 (1/2 lb), and Php 1,600 (1 lb)
I'm actually curious about Maca Power because it practically contains everything I needed in my life right now plus there were so much good reviews about it. Sleep is important. It's the body's natural way of repairing itself.  I've actually planned my day and my life that I should get proper amount of sleep every single day. Since working out is practically my job and my life right now, I need faster recovery so I don't run on empty batteries and an injured body. All you need is 1/2 teaspoon blended into your smoothies, juices, oatmeal, etc. It also doesn't interfere with the taste of my smoothies. Actually, with life so busy and running on instant and fast paced and all these Facebook statuses that I read of people running on coffee, 2 hours of sleep and ready to beast mode at work, we should have this all the time. It's been a week of taking my Maca Powder (I add it to my smoothies and oatmeal). I haven't had coffee the entire week and I have this steady energy like I supercharged my fire meridians. I don't have broken sleep (like being interrupted midway). My sleep is steady and I constantly wake up at 5:00 a.m. every single day. It's like being a car getting VIP tune-up service every single time.

Spirulina, Php 400 (1/4 lb), Php 700 (1/2 lb), and Php 1,300
What actually got me wanting to purchase a packet of spirulina was because it gives a pretty blue color for my smoothies and colored pasta. This spirulina however, is more a deep blue-green color rather than navy blue. However, even though it didn't color my pasta or smoothie to a blue color, it's still worth it to have some spirulina present. Spirulina in the highest known natural protein source.  It has the highest concentration of protein per gram compared to any food on the planet. Any food, yes, that includes protein from animal sources and the yucky monggo. It contains powerful antioxidants, aids in quick recovery and for breastfeeding mommies who are getting umay with eating 25,745 malunggay (moringa) leaves in all forms (including in yucky monggo soup). I have this in smoothies and smoothie bowls. I even made fresh pasta with spirulina.

I do have to warn you though, that spirulina, since it comes from algae, may have an initial fishy smell. However, those who tasted it says it tastes like seaweed or nori. I'm thinking of adding this to my vegan puttanesca sauce next time as an alternative for anchovies.

The Superfood Grocer website has the most complete listing of food we could include to stock up our pantries. I'm eyeing on the camu camu berry on my smoothie next time as well as chlorella. They also have starter packs for those who want to get started on including superfood in their system. The website has all their products but if you are like me and like looking at the actual product before buying, they also have partner stores listed in their site. The groceries though like Landmark, Rustan's, and Robinsons contain just the quinoa, chia seeds, flax, coconut sugar, and cacao nibs. For the maca power and spirulina, you may have to go to organic food stores. Next time, I shall try ordering online. If you're at a loss on how to incorporate them in food, the website also has (plant-based) recipes for you to try.

I've got so much ideas now on my smoothie bowls and juices and I always look forward to making breakfast and meals supercharged with superfood. If you have an idea, let me know how to use them.


Store Directory

 The Superfood Grocer
www.thesuperfoodgrocer.com; facebook.com/TheSuperfoodGrocer; instagram.com/thesuperfoodgrocer

 The Green Company
San Juan: 17-D DPL Bldg, M. Paterno St., San Juan. (02) 5315201;
QC: 920 Banawe St. Brgy Manresa, QC (02) 3512982
Pasig: Ground Floor, Ace Plaza Hotel and Suites, United St. cor. Brixton St., Kapitolyo, Pasig (02) 9416165
facebook.com/thegreencompanyorganic; instagram.com/thegreencompany
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Thursday, February 23, 2017

Vegan Flourless Black Sesame Pancakes Recipe

Here's a pancake recipe that's healthy and yummy. I made this vegan and flourless so it's also super healthy and clean. One recipe makes one serving so just double it up if you want to serve more people. This pancake is much softer though than regular pancakes so be careful in flipping them!

Black sesame seeds can be found in a Japanese grocery store. Aside from this, you can also use this to make salads or other Japanese-inspired meals. I buy my flax already pre-ground (it says flax meal on the package) at health food stores.




Ingredients:

  • 1/2 cup oat flour (measure 1/2 cup rolled oats, place them in a blender, and process until finely ground)
  • 1/2 tsp. baking powder
  • 1/4 tsp. baking soda
  • pinch salt
  • a packet of stevia to taste
  • 1/3 cup soy milk (or any type of nut milk) + 1/2 tbsp. apple cider vinegar, left to sit for 5 minutes
  • 1 tbsp flax meal + 3 tbsp water left to stand for 15 minutes until sticky like an egg
  • 1/4 tsp. vanilla
  • 1/2 tbsp. toasted black sesame seeds, ground with a mortar and pestle


Procedure:

  • Whisk together oat flour, baking powder, baking soda, salt, and stevia.
  • Combine milk, flax + water mixture and vanilla. add this gradually to the dry ingredients until just combined
  • Stir in the ground sesame seeds. Let stand for 5 minutes.
  • Heat the pan. To make sure the pan is at the right temperature, sprinkle a few drops of water. They should bounce and sizzle. Spray pan with cooking spray.
  • Place 1/4 c of pancake batter on the pan and cook until the edges are bubbly and the pancake is easy to flip. Cook the other half until brown, but not burnt. Remove from pan and repeat for the remaining 3 pancakes.
  • Drizzle the pancake with nut butter. Top with desired fruit/nuts. I used strawberries and pumpkin seeds in mine. Serve with maple syrup. 


Enjoy breakfast!


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Monday, February 13, 2017

The Fit Girl's Floral-y Alternatives

Funny thing is, I was never a fan of flowers. While most girls gush on bouquets of colorful blooms or go to flower markets to buy sprigs and blossoms for their house, I'm one who would be the one to keep the litterbox poop-free or vacuum the house. For me, I didn't really want the idea of someone to spend so much money on something that would be dying in a few days a slow, sad death. I would want something that I can enjoy aside from just looking at its beauty for just a few days.

If you would still want to give something blossomy-pretty, here are a few bouquet-inspired ideas on how to turn random things into something gorgeous and Valentine's-like. Not only are they gorgeous, but they are also yummy and good for our bodies.


Broccoli



Broccoli is a staple in most grocery carts of fit girls. For those allergic to fish, broccoli can be your source of  Omega-3's. It's also got anti-inflammatory and anti-cancer properties. It's also good for your digestive and cardiovascular system. Just get good broccoli (organic is best) and tie a ribbon with a short note. It also looks like a bouquet. If you're not a broccoli fan, you can use cauliflower, which can be "riced" and made into gluten-free cauliflower rice or pizza. You can also combine both cauliflower and broccoli.


Enoki and Bacon

A photo posted by Bernice Caruana (@bernicecaruana) on

Happy protein overload. This savory grilled veggie. They actually look like tiny boqueuts. Just grab a bunch of enoki (seasoned with olive oil, salt, and pepper)  and then wrap them with bacon before grilling. Cool a bit before eating. Don't they look like tiny bouquets in the photo?


 Strawberries

Strawberries are also associated with Valentine's day. Let's make this awesome fruit the star of the show.  Did you know that they contain also a lot of antioxidants? They're also great in curbing PMS symptoms and prevent illnesses with the antioxidants. I've seen lots of tutorials on creating a strawberry bouquet. You can create your own and make it as small or as big as you want. For an added treat, dip some (or all) in dark chocolate for a nice treat. Even after dismantling the bouquet, the fruit will still be enjoyed in the form of smoothies, cakes, snacks, and even as it is.


Protein Bars

A photo posted by Lillemor (@lilylove666) on
Nothing makes a fit girl happy than the gift of #gainz or support towards the #roadtogainz so give her a stock of an after-workout muscle-building snack arranged like a bouquet or topiary in a flower pot. Make it one flavor (usually her favorite) or pick out her favorites and some bestsellers if you would want it assorted, Kinda unusual, but it's one happy gift for the one who wants some gainz.


Smoothie Bowls


Not really floral-y but just as pretty, these are gorgeous IG-worthy treats that are great for breakfast. I posted a few smoothie bowl recipes earlier so you can refer to that or your own if you want to go DIY,  This awesome acai bowl I found over at Blogilates looks super gorgeous (it's even got actual edible flowers! Substitute with food readily available and remember to use very little liquid with your fruit base.  Frozen fruit too helps create that icecream-like consistency.

Any ideas for floral bouquet-inspired Valentine's gifts? Post them on Instagram and tag me and I would love to see your creations!

Happy Valentine's Day!
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Tuesday, January 17, 2017

Eating Clean on a Budget

For most of us, one of the reasons to not eat cleaner and better is that it's expensive. Quinoa is more expensive than brown rice and most healthy recipes we find have ingredients that are usually hard to find and/or need to be purchased at a health food store or organic goods store which do not come cheap. Since healthy restaurants cost more, people tend to gravitate to convenience store food or fast food or just hotdog and rice for baon (are you still eating hotdog? Please remove it from your life now).

Let our budgets and increasing taxes not be an excuse to eat healthy, because we can fuel our bodies with good, whole, real, unprocessed food that's pretty and flavorful without taking a dent in our budget.

Get good nutrition by eating whole, real food without overspending. 

Eat fruits and veggies that are in season

Not only do fruits in season are a lot cheaper, they are at the peak of flavor and nutritional value. Enjoy your guacamole and avocado toast in the summer. Mangoes are available all year round but come summer enjoy making your mango passionfruit sorbets and coconut chia pudding and mangoes. Source your strawberries also locally which cost cheaper than the imported ones or opt for frozen berries instead. In fact, frozen blueberries are picked at the peak of ripeness and flash-frozen so there's very little time for the nutrients to deteriorate (source: dailyburn.com)

Don't be afraid of the house brands

Look for the house brands in the supermarkets, which are much cheaper than the branded versions. It's the same too. I buy house brands of spices, eggs, and condiments. They have no difference from the branded ones, save for the lower price tag.

Watch out for sales

Whenever you go to the grocery, sometimes, certain items are on sale. Take advantage when there's a price markdown of your favorite superfood. I was able to get almond milk for a fraction of a price than what I usually pay for one time and I was able to save about 200 pesos when chia seeds went on sale at S&R.

Bring your own meals

Cooking your own meals and assembling your own salads come out much cheaper than buying your own health food. You are also sure that there are no additives or extenders in what you're eating. Be economical and use the leftover mushroom stalks, carrot, and other vegetables to make vegetable stock or chicken stock from scratch rather than relying on bouillon cubes and powders, which can have a lot of chemicals.

Not everything has to be organic

In the ideal world, we would be eating 100% organic diet - organic eggs, vegetables, fruits, etc. However, we all know that that is expensive. There are produce and food products which need not be organic and are just as healthy. Fruits with a thick peel like grapefruit, avocado,  oranges, melons, watermelon, and eggplant have very little pesticide residue are okay to be bought conventionally. The same goes for maple syrup. It's safer to go organic for salad greens or green leafy vegetables because pesticide residue sticks on them more.

 Have water (or a smoothie) with you

Are you hungry in the mall? Maybe you want to go grab some fries or maybe stop by for some fro-yo. While it's okay to have a few snacks during the day, sometimes, we find ourselves mindlessly snacking as the hours go by. We may actually be just thirsty. Keep some water with you. This will also prevent you from buying sweet, sugary drinks.

 Source local cookbooks

Most of my favorite go-to recipes are found in local cookbooks. The ingredients are easier to source locally and are in most leading supermarkets. There are only a handful of ingredients that I need to buy in specialty stores. Check the local cookbook section at your bookstore and look for healthy recipes.

Plan your meals and do your grocery shopping when you're full

Sicking to a list will prevent you from overspending or buying ingredients that you won't be able to cook for a while. Doing grocery shopping hungry sometimes makes you want to buy more. Planning your shopping would prevent you from throwing away food that has gone bad that has been sitting in your fridge until it spoil due to poor planning.

Happy Clean Eating!

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Friday, December 23, 2016

Healthy Holiday Eats

If you find yourself accumulating some Holiday fluff from eating too much ham and sweets or sweet ham, enjoy the feast by eating clean with these  alternatives that are healthy as well as tasty.

Lessen the bilbil tendencies by cleaner food choices that do not taste like chalk this Holiday season

Hummus and Veggie Sticks

Hummus is a dip made of chickpeas, lemon juice, olive oil, tahini, and garlic. It's great with toasted pita bread and veggie sticks. Use it as an option to chips and dip for starters. Hummus is also a vegetarian protein source that's great post-workout. Is that probably why Zohan is so strong?


Fresh Juices and Smoothies 

Have a smoothie instead of beer. You got good sugars and good energy
I developed alcohol intolerance so I don't drink alcohol. So what to drink in these Holiday festivities? The alternative may be fresh juices which are rich in antioxidants and vitamins. Cocktails also actually contain a lot of sugars which can be bad for you. Try this juice recipe, which I got from Solenn Heussaff's fitness book Hot Sos - slice 1/4 pineapple, 1/2 beetroot, 2 oranges, 1 big carrot, and a half-thumb size of ginger and place it in a juicer. Place in a wine glass and add chia seeds. The drink looks like red wine but it contains a load of nutrients your body would love. You can drink this any time of the day too! Try also a red margarita by combining beet juice, lemon juice, coconut sugar or honey, and water. moisten the rim of a margarita glass and dip in Himalayan pink salt. Pour in your concoction and drink up!


Healthy Cookies


I myself love homemade, fresh chocolate chip cookies. Too much of it though leaves me with a muffin top. These healthy cookies from Honest Junk do not scrimp on flavor as well as the pretty factor. These are gluten free, dairy free, low sugar, low sodium, vegan, and contain superfoods like malunggay (moringa) and chia that up the health factor. Try their healthy gummies too, which taste like citrusy orange gummy chews.


Salads

Juju Eats Big Boy Salad is my go-to post-workout light meal. 
Salads are refreshing as they are pretty! Have a DIY salad bar or make a family favorite. It's one excuse to literally eat a rainbow of awesome raw vegetables! Up the nutri factor by choosing light, oil-based sauces instead of heavy, creamy ones. It also gives you more space in your tummy to enjoy the main course


Grilled Food Versus Fried 

DIY Grilled lunch: Grilled zucchini and grilled salmon with chimichurri
Grill your meats instead of frying them, and choose meats that are lean like lean beef, top round chunks for stews, chicken breast, and seafood. A few weeks ago, I bought this book of healthy Mediterranean recipes with super-easy food that's fast and simple without the added baddies. I was surprised to find a healthy stew recipe that's flavorful but hardly contained salt! Yes, we can have our hearty, savory dishes  and eat healthy and low-cal! Just don't overindulge or burn the food!

I remember totally going YOLO one Christmas season and letting go and ended up having my pants a bit too snug and so much sluggishness shedding off the Holiday weight gain via training was more difficult. I mean it's okay to do a bit of indulgence. With a bit of research and switching things around, you can make healthy choices that are yummy, pretty, and you don't feel you are depriving yourself. Since these food choices contain a lot of good nutrients, it powers you through properly through the hectic Holiday schedule and can help you avoid getting sick during this time.

To introduce others to healthy food,  we can bring a healthy dish we prepared for others to try, most especially if it's something new. Choose one that's easy to prepare. It also helps to present it in a nice, Instagram-worthy way, so people can be attracted to it. For example if it's a dip, arrange the dip with veggies and pita in a nice plate. Choose a salad that's got lots of flavor and color. Present a smoothie in a pretty cocktail glass. This is one encouraging way of sharing healthy meals.

Do you have a healthy Holiday food choice this year?  Let's share this gift of health with family and friends. I'd love to see what you've got tomorrow on Christmas Eve!


 Image Directory:

 Cover Photo by Fritz Tentativa
fritztentativa.com; facebook.com/fritztentativaphotography

 Hummus Photo:
instagram.com/realgirltoykitchen
Store Directory:

 Honest Junk
facebook.com/honestjunk77; instagram.com/honestjunk; email at honestjunk77@gmail.com

 Hot Sos
available at all leading bookstores nationwide

 Real Girl Toy Kitchen
realgirltoykitchen.com; facebook.com/realgirltoykitchen; instagram.com/realgirltoykitchen

 Juju Eats
click here for store locations; jujueats.com; instagram.com/jujucleanse





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Sunday, October 30, 2016

Smoothie Bowl Recipes

Smoothie bowls are like yummy inspirations in the morning. They're super fun to make, pretty to look at and take photos of, and they're full of things that are good for you. If you find consuming a bowl of fruit too hardcore, give all those fruits a new look by turning them to a smoothie bowl, and add a few nutritious ingredients too for more texture and crunch.

Basically, a smoothie bowl is a bowl of a really thick smoothie topped with delicious ingredients (fruit, nuts, seeds, etc). The smoothie in this bowl is very thick, almost like melted or soft ice cream or soft sherbet, with a more scoopable consistency than your regular smoothie. They're perfect not just for breakfast but for snack on a hot day, and with us living in a tropical country and having an abundance of fruits, take advantage of this awesomeness because I have here three smoothie bowl recipes you would surely love. As you get more creative, you can create your own combos and flavors, depending on what you feel like and the fruits that are in season. This is even so much cheaper than eating the ones in health food stores! DIY is the way to go.

For my smoothie base, I start with mostly frozen fruit. I freeze bananas ahead of time (they're usually the main ingredient having that nice, creamy texture and natural sweetness). I prefer the regular lakatan bananas since they're much sweeter and less starchier. I buy frozen berries, especially if they're not in season. I also like doing my smoothie bowls in a chilled, frosty bowl so chill your bowl for around 30 minutes, I usually stick my bowl in the freezer as I do my workout before breakfast and while preparing food. That will get my bowl nice and cold so the smoothie stays cold longer. Also, work with less fluid (usually soy milk, fruit juice, or coconut water), half (or a bit less) than what you would use for regular smoothie.

So let's make these smoothie bowls:

Chocolate Peanut Butter Sweetness

Smoothie:
Frozen bananas
1 tbsp peanut butter
1 tsp cacao powder
1 tbsp coconut sugar
soymilk (you can substitute with any other nut milk like hazelnut, cashew, or almond)
1 scoop of vanilla protein powder (optional)

 Toppings:
sliced bananas
sliced strawberries
coconut flakes
chia seeds
granola
chopped chocolate (I used 70% dark chocolate)

Blend the ingredients for the smoothie until scoopable consistency. Pour in a chilled bowl and decorate with your toppings.

Tropical Gorgeousness


Smoothie:
Frozen bananas
Frozen mangoes
Passionfruit
Frozen peaches
1 tbsp coconut sugar
soymilk

Toppings:
mangoes
nectarines
strawberry
granola
toasted coconut
chia seeds
a few mint leaves for color contrast and garnish

Blend smoothie ingredients and place in a chilled bowl. Decorate with toppings and serve!

Strawberry Sweet


Smoothie:
Frozen bananas
Frozen mangoes
Frozen strawberries
A packet of stevia or 1 tsp coconut sugar
Soymilk or coconut water (soymilk just makes it creamier)

Toppings:
strawberries
mangoes
chopped dark chocolate
chia seeds

Blend smoothie ingredients and place in a chilled bowl. Decorate with toppings and serve!

I personally prefer starting off with the chocolate smoothie bowl. It's so gorgeous and sweet it's hard to believe it's breakfast when it tastes like dessert, Then you can graduate to the more fruity bowls with a bit more tart and sweet taste, Then eventually, you can work on green smoothie bowls, getting more veggies in the system.

Show me your smoothie bowl by tagging me in your photos @bambikitty. Let me know your favorites!
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Thursday, October 6, 2016

Healthier Dining Options

Even though I don't follow a specific diet, I'm such a picky eater.  My friends already know this, when it comes to eating out, I veto out so many choices. In fact, during shoots or work, I usually just prefer bringing my own meals so I can control my portions and the food I eat and I won't have to bother others to figure out what food I would be eating.

So what do I eat? Basically, I eat whole, good food - food that's not processed or loaded with so much chemicals the nutritional value of the actual food is practically nonsense. Now that I'm more discerning of what goes into my system, our fridge has to be updated. There's fruit (bananas are a staple), lean meats and good seafood because I love seafood. eggs, real cheese (ABSOLUTELY NO FAKE CHEESE!), brown/black rice, quinoa, oatmeal, nuts, and soy and/or low fat milk among others. The first thing I got out of my grocery list was hotdog and vienna sausage, most especially the red ones which have so many ingredients I could not pronounce and I'm sure the body doesn't need (guys, do a favor to your children and do not feed them hotdog). Did you know hotdog causes cancer? I also do not buy instant mixes and cook my pancakes and waffles from scratch. There's a big difference with using real eggs, real buttermilk, real flour, and not having the weird hard-to-pronounce stuff in your pancake mix box. Unless we are recovering from a big calamity, eat real and not fake food. Also, if you notice, I like food that's fun, flavorful, pretty, and yummy. I make sure I enjoy what I eat.

In times when I go eat out and if there's no food in the house, here are my choices as to where I eat. Yes! We can still eat clean and have healthy food choices even while eating out. Eating out isn't just fast food joints (which is the empire of fake food full of sodium and more chemicals and recycled cooking oil). We can still get our health fix outside the house and dine normal food with friends and family! Just look at these amazing choices

 Japanese Food


Fresh Sashimi from Diamond Hotel Buffet
Japanese food is yummy as it is gorgeous. The Japanese treat their food as an art form - it's like everything served to you is worthy of an IG photo. I get Japanese hot tea to warm my belly and miso soup.  In buffets, I prefer sashimi over sushi because the rice just fills you up. I'm not really fond of ramen because I find ramen too salty. I get cold soba noodles instead with pickled ginger on the side. I like tempura as well, It's a great way to introduce veggies to children as well (especially sweet potato). I try not too have a lot of tempura though, because it is still deep-fried in oil.


 Vietnamese Food 

Seafood Pho at Pho 2000 in Vietnam
When I went to Vietnam last 2011, I hardly had any photos or even blogged about the trip, probably because I enjoyed the food so much. It's hard to describe Vietnamese food, and the only thing to describe it is awesome. There's so much flavor I could write an entire blog post about it. Also, vegetables! I do not understand the hate for vegetables because they're so fresh, nutritious, and they're good for you. I love fresh spring rolls and pho. The guys over at Pho Hoa always know what I order already. If I want a break from pho, I usually get vermicelli bowls.

Ca Phe Saigon's spring rolls.
Here in Manila, my favorite Vietnamese restaurant is Ca Phe Saigon in Marikina - it's almost like the real thing! I have a regular suki already in Mercato Centrale in Glorietta that sells Vietnamese food such as banh mi, fresh spring rolls, and Vietnamese noodle bowls. They also sell real Vietnamese coffee. Just ask for less condensed milk if you want it less fattening. Back to that trip in Vietnam, on our last night, my companions decided to take a break from pho and ordered pizza. I did not even acknowledge the presence of pizza and ordered chicken pho from the Pho 24 restaurant downstairs.


Thai Food
Simply Thai's Pad Thai in an Egg Net
This cuisine also is all about flavor! I have so many Thai food favorites I like dining in a restaurant like this with friends so I get to taste everything. There's the fresh spring rolls, the pomelo salad, crispy catfish salad, green chicken curry, satay with peanut sauce, pad thai, I opt for vegetarian or seafood pad thai instead of having some pork in it and I don't order rice. Most especially during the summer, I can't miss sticky rice with mango so I share it with friends to get the craving satisfied instead of finishing up one entire order (there's still sugar and rice in it!)


Singaporean

Sambal Shrimp and Sambal Kangkong in Vivo City Food Court in Singapore
For Singaporean food, give me sambal anything, I'll eat it - sambal kangkong, string beans, shrimp, squid, or sting ray. I also like chicken rice (steamed, please!) but I only consume half of the rice  and give the other half to the friend who wants it. I load my chicken with ginger and chili for more flavor. I love ginger! Not only does it give the spice that I want, it's also good for digestion issues and nausea.


Filipino Food

Locavore Sizzling Sinigang
It's hard to find healthy choices for Filipino food because our diet is rich in sodium and we need to consume lots of white rice to offset the flavor. I myself am not too fond of a lot of Filipino dishes because I find them too heavy on the belly. I usually make healthified versions of Filipino food at home, where I can control the amount of sugar and salt in it as well as the amount of oil. I also use leaner cuts of meat and cook in coconut oil instead of regular cooking oil. When I'm out though, I request for brown rice if available and order vegetables and seafood. I like gising-gising to go with chicken adobo. I would choose grilled seafood over crispy pata or dinuguan (which I do not eat in the first place). I like sinigang and kare-kare but in kare-kare, I just eat the vegetables and skip the bagoong. The peanut sauce already has enough flavor anyway. I try to not have much of the kakanin and stick to fresh fruit instead.  I also try to control my portions and not reach for seconds. Having brown rice is not an excuse to eat a mountain of food my body might not be able to handle.

Italian Food

Nonna's Pasta and Pizza in Nuvali serves everything fresh - even their pasta! 
What I like with Italian food is how simple the dishes are, yet they do not scrimp on flavor. Of course, I order pizza and pasta in every Italian restaurant but I always choose oil-based or tomato-based sauces instead of heavy, creamy ones. I try to get toppings such as artichokes, mushrooms, olives, and bell pepper in my pizza, and of course, mozzarella cheese. I like Italian restaurants which have everything fresh and made from scratch - even the pizza dough, tomato sauce, and pasta. That way, you know that there's less fake food in what you're eating. I like Nonna's in Nuvali, Bistro Ravioli, Amici, and Gino's Brick oven Pizza, which serve fresh, flavorful food.


American Food

Grilled Salmon, and a side salad with mashed peas, Food from The Daily Grub
Since I'm not too fond of American food, I usually stop at the soup and salad portion of the menu. I just order clear or vegetable soup and salad, usually choosing something with an oil or vinaigrette based dressing rather than creamy. I get a little portion of steak, but not the entire slab. I opt usually for fresh lemonade (nothing powdered!)  instead of sodas and a few spoonfuls of dessert.


Mediterranean Food

Mediterranean lunch at Sufi Turkish and Mediterranean Cuisine in Arab St. in Singapore
I ate in a little Mediterranean Restaurant in California in my last visit there, and although it was more than 10 years ago, the flavors stuck in my head. As you can see in this post, although I eat real food, real food does not mean sad food. I like food with color and flavor. I like happy food, and Mediterranean food has so much happy, healthy choices that will leave you smiling. I love their salads and feta cheese and of course, their kebabs. My usual choices are chicken or seafood served with grilled veggies with a squeeze of lemon for flavor.  Here in Manila, I go to Cafe Mediterranean, and some of my favorites are their kebab platter (I usually get chicken, tuna, or beef, depending on how much I worked out). I also like getting a sampler platter of hummus, tsatziki, and tabbouleh served with whole wheat pita bread. One recommendation for vegetarians is their lentil burger.

When I started taking away bad things and started eating better, I thought I'd be doomed for life eating at home and would result in just the salad option whenever I would have to go out. Turns out, there are also healthy and filling choices in several restaurants. These healthier options are hardly even sad food. They're happy and quite filling and you felt that you really ate well. In eating out though, we always must remember to control our portions aside from making the right choices to avoid that uncomfortable bloated or heavy feeling. It can be as simple as choosing white meat over red meat or getting more plant-based protein. We can choose to eat sorbets or yogurt instead of ice cream or even choosing pasta primavera instead of carbonara or alfredo. I really don't follow a standard diet but I do try like certain dishes from that diet (like a paleo or raw vegan recipe, for example, even if I'm neither). What I do keep track of is the kind of food I'm eating and how much I'm eating.
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Tuesday, August 30, 2016

Happy Oatmeal Recipes

Remember how we were forced to eat oatmeal as a child? How was the experience? How we managed to finish our breakfast back then, or how we cheated our way to finish breakfast was always a mystery. But if you're one of those children who weren't fans of oatmeal, I get you.

The thing is, there is reason why our parents or grandparents or maybe our yaya made us eat oatmeal in the morning as opposed to the colorful cereal we would rather have (with super cold milk please!). It's actually good for us. It's got fiber for our digestive system, B vitamins and minerals, protein for all you bodybuilders out there who want to repair and build lean muscle, and most of all, carbs for energy. Oatmeal also keeps you satiated longer so you don't go looking for a candy bar or a bag of popcorn before lunchtime.

Some people think of oatmeal as "sad" food, being a beige bowl of mush so I got you covered with recipes that make oatmeal happy. I like making my food pretty and Instagram-worthy. Pretty food is happy food! Also, I chose things that make oatmeal pretty to also be very healthy and nutritious, so eating healthy doesn't always have to be such a chore. Eat a rainbow of happy, healthy colors as they say.

Whole Grain Rolled Oats are very versatile as you can cook them to other things besides oatmeal. 

Personally, I prefer whole rolled oats because they're quite versatile since I can make them into oatmeal, pancakes, granola, mug cakes, and even blend them into smoothies (more on that later). They also cook fast, only 5 minutes. If you have no access to a stovetop or a microwave,  say you're in the office or a dorm, go ahead and use instant oats (I also have a recipe for that). However, as much as you can, try to use old fashioned whole rolled oats.

Awesome Bowl


I have no real name for this so I just called it awesome because of all the awesome toppings it has. It's got banana and strawberries for good carbs, and superfood such as chia seeds and goji berries. Strawberries and goji berries are high in vitamin C and antioxidants you need to combat diseases. Chia seeds have omega-3 acids which help fight heart disease and keep your skin and nails healthy. It's also good for mental health, I don't know if I can call it a beauty bowl, a happy bowl, a good morning bowl, or what not so I just called it awesome bowl.

How to make your awesome bowl: Cook your regular oatmeal (by regular, I mean Old-Fashioned Rolled Oats.). Top with sliced bananas, sliced strawberried, goji berries, and chia seeds in a pretty fashion so it's all so perfect for Instagram. Drizzle with some honey and serve.

Tropical Vacation Bowl



The tropical vacation bowl takes you to your favorite tropical destination with the tropical fruits I chose as toppings. I chose a rainbow of  bright, contrasting colors to inspire you in the morning. Each fruit is available all-year round here in our tropical country. The color of the dragonfruit doesn't matter. I just like the magenta color because it looks so pretty contrasting with the green kiwi and yellow mangoes. This is best in the summer where mangoes are super cheap and super sweet.

How to make your tropical vacation bowl: Cook your regular oatmeal and top with sliced kiwi, sliced mangoes, and sliced dragonfruit. Be creative on how you arrange this. Sprinkle some chia seeds for more omega-3 goodness. You can top this with Greek yogurt if you wish. For this recipe, I used coconut sugar as a sweetener and also added toasted coconut flakes for more crunch and texture. 

Chunky Monkey 



The chunky monkey is created for all you people who want something faster than the 5 minutes to cook your oatmeal. It takes its inspiration from a soda fountain dessert. It's got chocolate (and who doesn't love chocolate?) and bananas and I healthified it by adding a dollop of Greek yogurt and chia seeds,  I made this for someone who really wants to ease into oatmeal for breakfast slowly if an all-fruit and superfood topping intimidates you at first. It's a beginner-friendly oatmeal that's a hit to children. It tastes somewhat like the ice cream treat, with the yogurt adding just the right balance to the sweetness and the walnuts adding more crunch and texture.

Quaker Oats also has flavored instant oatmeal for those with no access to a stove or for those who want something fast. 
How to make your chunky monkey: Use chocolate-flavored instant oatmeal and prepare according to package directions. Top with a dollop of greek yogurt and arrange with slices of banana and sprinkle cinnamon for some warmth and chia seeds. Add some walnuts and you got some crunch too. No need to sweeten as the chocolate oatmeal is sweet enough as it is. 

These pretty recipes totally make my day. They're easy, they're fast, and they're delicious. My favorite has to be the awesome bowl because it's super filling and it keeps my energy up and running throughout the day. Try making these recipes yourself and tag me in Instagram @bambikitty when you do. It makes my morning so nice to see everyone eating a very healthy and happy breakfast. See? Oatmeal doesn't have to be sad.

Store Directory:

 Quaker Oats
Available at all leading supermarkets and drugstores; quakeroats.ph;
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