Ok. I’m the first to admit, not much on here has been “macro friendly.” But what makes something “macro friendly?” In reality if you really, really want something you can make that shit fit. End of story.
I was talking with a friend about this whole notion of macros, sugars, negative calorie foods etc. We both came to the solid conclusion that food is all about balance. You must find the right balance for you. In fact, I remember having a conversation with my mother about this very thing. If you eat too much of any one thing, no matter how “good” for you it is, it will eventually throw you out of balance. Kale is an example of this. Cruciferous vegetables are an example of this. When eaten in high amounts, it may affect your thyroid. Oh, you’re eating Kale at the rate of 100g a day cause you thought it was good for you? Let me offer you a brownie instead.
Put. The. Kale. Down.
So in comes the Macro crowd (yep, me included). A macronutrient based diet consists of calculating the correct amount of macronutrients (proteins, fats, carbs) to fit your body’s needs. So for example, my goal is to build muscle. Currently it’s to pack it on!! So, that not only requires protein, but larger amounts of carbohydrates. You can look up how to calculate your macros very easily on the web. It’s not magic. It’s science. You can calculate your nutritional needs based on what you want to do; build muscle, lean out while building muscle, maintain, loose weight, gain weight. It’s all about what you eat and the balance of it. What’s really great is you can adjust it as time goes on. If you feel you’re not seeing results, adjust the balance. If your body is having a hard time with the amount of protein, change it. Nothing is set in stone and every body is different, so it’s always important to listen to your body.
All foods have macronutrients and micronutrients (sugars, sodium). ALL FOODS. So although a food may metabolize in your body in such a way that it burns more calories than what’s in the food, it still has macronutrients in it! There’s still fats, proteins, carbs, sugars and sodium. So in some way that food will affect how your body functions. Where are you getting energy from if it takes more effort to digest the food then the food has??!! The MACROS!!! All food has energy to provide. If all you did was eat food all day every day that required more energy to digest it than the food actually offered, well you’d quickly waste away. So clearly you can’t do that. You have to balance your diet to offer your body actual fuel for living. Again, science people.
We are all searching for that easy way out. That magic diet where miracles happen. The other thing my friend said to me (in another conversation about another subject, yet it still applies) “it’s never gonna happen. Ever. So just move forward” She was right, unfortunately.
So forget the notion that there’s some super spectacular diet that’s going to change your life. Nope, YOU will change your life by eating only one brownie and not the entire pan. So there’s that.
Today, I’m going to talk about some healthy snacks!! I know. Crazy. But don’t fear, I’ll be back to my regularly scheduled baking soon. As in this weekend soon. So be ready.
I don’t often bake savory type snacks. It just doesn’t occur to me. However, the same friend had recommended I make Jamie Oliver’s Sweet Potato Muffins. So happy she did! These were really good. Very dense. Very filling and really good for you!
One glance at these ingredients and you know they will be really satisfying and healthy. The sweet potato’s are the star of the muffin providing much of the bulk. Which then helps reduce the amount of flour you need in the muffin. The eggs provide the protein and fats. There aren’t any added oils or butters, making this heart healthy. The cheeses provide some added protein and flavor.
The process of making this muffin requires grating 600g of sweet potato. Say What?? That’s not going to work after arm day. Oh no! You’re going to break out the food processor with the grater attachment. Other than that bit of work, the rest is really simple.
I whisked the eggs a bit in a separate bowl, then added that to the sweet potato mixture. Added in the cheeses and flour and mixed all together. The original recipe calls for self rising whole grain flour. *If you can’t find the self rising flour, just add 2 teaspoons of baking powder per 1 cup of whole wheat flour and sift well.
These little muffin tins were packed full!! Also, another little helpful hint is to use regular baking cups, but spray them with a nonstick spray. I used my coconut oil spray. He calls for parchment paper cut into squares and put into the muffin tin. No. No one has time for that. Especially after shoulder day. Just use the baking cups, you’ll never get that time back cutting all those little squares out!
On top is a sprinkle of sunflower seeds and poppy seeds. Adds some crunch which is nice. Overall they are a really great little snack. Or if you’re like me and have to eat all day everyday, these are part of a larger meal, not just a snack.
I’ve also found some great buys at the store recently that are super macro friendly and are very tasty. First is a wheat berry, quinoa, Farro and Barley dish. Really hearty, low in sugars and high in carbs, with a good balance of protein and fats.
I like to add a little shredded chicken to this or as a side dish to salmon. I found this at my local Costco the other day. So far this is a keeper! The other find is a granola from Kind. It is also low in fats and sugars, yet has a decent amount of carbs, great for a pre or post workout meal. I’ve been adding it to my Greek yogurt for a mid afternoon snack.
It’s really crunchy with bits of raspberries. I found it at my local grocery story in the cereal isle with the rest of the granolas. Granolas are usually really high in sugars and fats (super tasty, but don’t necessarily fit my daily plan), so when I came upon this I was excite to give it a try. It was really good. Satisfying that granola craving without all the sugars!
Sweet Potato Muffins
- Non stick spray
- 600g sweet potatoes
- 4 spring onions
- 1-2 fresh red chilies
- 6 large eggs
- 3 Tablespoons cottage cheese
- 250g whole wheat self-raising flour (*see note above)
- 50g parmesan cheese
- 1 tablespoon sunflower seeds
- 1 tablespoon poppy seeds
Pre-heat the oven to 350º
Line a 12 hole muffin tin with baking cups. Spray each baking cup with non stick cooking spray. Set aside.
Peel sweet potatoes and coarsely grate by hand or with a food processor. Transfer to a large bowl. Trim and thinly slice the spring onions and add to the sweet potatoes. Finely slice the chilies add half to the bowl and reserve the other half and set aside.
Whisk eggs in separate bowl, then add parmesan and cottage cheese. Add egg mixture to sweet potato mixture then add flour, stir until combined. Divide the mixture evenly in the muffin tin then sprinkle with sunflower seeds, poppy seeds and dot with the chilies.
Bake in the middle rack for 35 minutes or until golden and set. Cool on wire rack and enjoy!
Macros for One Muffin:
169 Calories ·23g carbs· 5g fat ·8g protein· 3g sugar· 150mg sodium
Enjoy the food you eat! Make healthy balanced choices and you will always come out ahead. It’s not magic…..its science. 🙂