Apple-Oats Chewy Cookies

Apple-Oats Chewy Cookies

Amazingly simple snack and cheap as well. I picked the apples in Aldi for .39 cents the pack and the bananas as well for less than 2 euros! 

Is an amazing treat for adults and kids. Very healthy, simple, easy and delicious!

Ingredients:

-4 red apples

-4 banans

-270 grams of oats (any porridge oats)

- 150 grams of raisins

- 2 teaspoons of cinammon

- First grate the apples (no need to peel them). Then squeeze the excess liquid on them with a sifter.

- Mash bananas 

- Mix in the rest of the ingredients 

- Scoop them on a tray previously oiled or with grease-proof paper

To scoop them I used an ice-cream scoop and the I mashed them with a fork to form the shape of a cookie. You do the same with any spoon.

Cook them for 20 minutes at 180 degrees Celcius.

You should get 25 cookies and each would contain:

96 calories

.92 grams of fat

20 grams of carbs

1.8 grams of protein

I had 2 of them for my evening snack with a spread of almond butter and a coffee and they were AMAZING!

Apple-Oats Chewy Cookies

Apple-Oats Chewy Cookies

Amazingly simple snack and cheap as well. I picked the apples in Aldi for .39 cents the pack and the bananas as well for less than 2 euros! 

Is an amazing treat for adults and kids. Very healthy, simple, easy and delicious!

Ingredients:

-4 red apples

-4 banans

-270 grams of oats (any porridge oats)

- 150 grams of raisins

- 2 teaspoons of cinammon

- First grate the apples (no need to peel them). Then squeeze the excess liquid on them with a sifter.

- Mash bananas 

- Mix in the rest of the ingredients 

- Scoop them on a tray previously oiled or with grease-proof paper

To scoop them I used an ice-cream scoop and the I mashed them with a fork to form the shape of a cookie. You do the same with any spoon.

Cook them for 20 minutes at 180 degrees Celcius.

You should get 25 cookies and each would contain:

96 calories

.92 grams of fat

20 grams of carbs

1.8 grams of protein

I had 2 of them for my evening snack with a spread of almond butter and a coffee and they were AMAZING!

Sweet Potato Chip

This is sweet potato chips are just like crisps.  Very crispy but tastier than pre-packed stuff.

To be honest it does take a few times to get them right. But once you make them just as crispy as mine you will be obsessed making them!

You need sweet potato,  olive oil, spices of choice and a lot of patience!

I used: sea salt, black pepper,  paprika, nd chilli seeds

First of all you have to slice them super think if you get them thick they will just roast but not crisp!

Then place them inside a plastic box or a plastic bag. Add a Drop of olive oil and all the spices and herbs seal it and shake it very well until all spices and oil has gone through all of them!

Then place them on a tray one beside another one.  Don't over lap them.

Put inside a preheated oven at 250 degrees Celsius for 20 minutes. But as every oven is different you have to continously check they aren't burning.  If you see they are turning black rather than brownie- crispy bring temperature down.

After 20 minutes turn them to the other side and cook again for another 20 minutes.  You will see the sides getting crispy.  Take them out and let them cool for a few minutes.  This cooling down process will make them crispy.  If they don't then put them back for extra ten minutes.

It's worth the patience as they are delicious to dip in guacamole on a Friday night while enjoying a glass of vino with the family. 

If you have any questions concatenation me on any of my social media: Instagram: @momfitnessdiary Facebook: Mom Fitness Diary

Sweet Potato Chip

This is sweet potato chips are just like crisps.  Very crispy but tastier than pre-packed stuff.

To be honest it does take a few times to get them right. But once you make them just as crispy as mine you will be obsessed making them!

You need sweet potato,  olive oil, spices of choice and a lot of patience!

I used: sea salt, black pepper,  paprika, nd chilli seeds

First of all you have to slice them super think if you get them thick they will just roast but not crisp!

Then place them inside a plastic box or a plastic bag. Add a Drop of olive oil and all the spices and herbs seal it and shake it very well until all spices and oil has gone through all of them!

Then place them on a tray one beside another one.  Don't over lap them.

Put inside a preheated oven at 250 degrees Celsius for 20 minutes. But as every oven is different you have to continously check they aren't burning.  If you see they are turning black rather than brownie- crispy bring temperature down.

After 20 minutes turn them to the other side and cook again for another 20 minutes.  You will see the sides getting crispy.  Take them out and let them cool for a few minutes.  This cooling down process will make them crispy.  If they don't then put them back for extra ten minutes.

It's worth the patience as they are delicious to dip in guacamole on a Friday night while enjoying a glass of vino with the family. 

If you have any questions concatenation me on any of my social media: Instagram: @momfitnessdiary Facebook: Mom Fitness Diary

Body Fat. What percentage are you? And where you want to be?

Before you start any fitness plan always ask yourself where you want to be?

What is your ideal look?

Would you like to be really muscly or would you be happy with just begin lean and healthy?

This question is extremely important as people with different goals should eat slightly different. For example someone who wants to maintain like the second picture above (15 % body fat) might only have one cheat meal a week. 

But maybe you are happy having 22% body fat, this means you can relax a bit more and enjoy your food more.

So having your goals well set up will help you to research and to know exactly what to eat based on your own goals!

My personal ideal is the thirds picture which I am already in there just need to build more muscle to give more definition to my body.

When I started this journey I had 40% body fat and now I have 20 % my goal is 17% and is where I would feel on my happier and more comfortable but everyone has different goals.

Analise your and work based on those!

The percentage of essential fat is 3–5% in men, and 8–12% in women.

It can be measured in different ways:

• Skin-fold methods,
• Ultrasound
• Height and circumference methods
• From BMI
• And many other most accurate but very expensive methods

The truth is that same amount of fat compared with muscle is amazingly different as in picture below we can see 5 lbs. of fat against 5 lbs. of muscle and as you can see fat occupies much more space than muscle. That is why I always tell you guys not to eat less, eat BETTER! And also building muscle will help you burn more fat and look leaner even if you weigh the same!

For this reason I always advise to go by body fat rather than the scales: 

It doesn't matter what your weight is if you have more body fat than muscle you won't look leaner. For this reason again It is important to know your goals and rather that focusing on eating less focus on eating right and building muscle. 

It is important that you maintain a good percentage of body fat as It is necessary to be healthy. Fat is very important! if you get very sick in the morning fat is always good to help you get better. Saying this doesn't mean you have to be overweight! What I want to say is having a balance on what you eat, on your goals, on the amount you exercise is vital to keep your fitness lifestyle active.

If you go to extremes you will more likely give up. Do not avoid carbs or fats or any macro nutrient completely, have a balance and don't exercise like 7 days a week for more that 1 hour a day. Do it 3 to 5 times a week, 40 minutes to 1 hour a each time and you will be able to enjoy more this lifestyle!

Here is a little guide of how your body fat should be more or less according to your age: (remember everyone is different)

Body Fat. What percentage are you? And where you want to be?

Before you start any fitness plan always ask yourself where you want to be?

What is your ideal look?

Would you like to be really muscly or would you be happy with just begin lean and healthy?

This question is extremely important as people with different goals should eat slightly different. For example someone who wants to maintain like the second picture above (15 % body fat) might only have one cheat meal a week. 

But maybe you are happy having 22% body fat, this means you can relax a bit more and enjoy your food more.

So having your goals well set up will help you to research and to know exactly what to eat based on your own goals!

My personal ideal is the thirds picture which I am already in there just need to build more muscle to give more definition to my body.

When I started this journey I had 40% body fat and now I have 20 % my goal is 17% and is where I would feel on my happier and more comfortable but everyone has different goals.

Analise your and work based on those!

The percentage of essential fat is 3–5% in men, and 8–12% in women.

It can be measured in different ways:

• Skin-fold methods,
• Ultrasound
• Height and circumference methods
• From BMI
• And many other most accurate but very expensive methods

The truth is that same amount of fat compared with muscle is amazingly different as in picture below we can see 5 lbs. of fat against 5 lbs. of muscle and as you can see fat occupies much more space than muscle. That is why I always tell you guys not to eat less, eat BETTER! And also building muscle will help you burn more fat and look leaner even if you weigh the same!

For this reason I always advise to go by body fat rather than the scales: 

It doesn't matter what your weight is if you have more body fat than muscle you won't look leaner. For this reason again It is important to know your goals and rather that focusing on eating less focus on eating right and building muscle. 

It is important that you maintain a good percentage of body fat as It is necessary to be healthy. Fat is very important! if you get very sick in the morning fat is always good to help you get better. Saying this doesn't mean you have to be overweight! What I want to say is having a balance on what you eat, on your goals, on the amount you exercise is vital to keep your fitness lifestyle active.

If you go to extremes you will more likely give up. Do not avoid carbs or fats or any macro nutrient completely, have a balance and don't exercise like 7 days a week for more that 1 hour a day. Do it 3 to 5 times a week, 40 minutes to 1 hour a each time and you will be able to enjoy more this lifestyle!

Here is a little guide of how your body fat should be more or less according to your age: (remember everyone is different)

Quinoa & Chia Chocolate Biscuits

This cookies or biscuits ( I don't really know the difference between those 2) are into going into my favourite recipes! 

My boys loved them and my husband (who hates sweet stuff and chocolate) told me he would buy those cookies. So make this babies for the weekend to have as a healthy treat when the sweet craving hits in!

Ingredients:

1 cup of hazelnuts

1 cup of ground almonds

1 cup of quinoa

1/3 cup of honey or maple syrup or sweet freedom

1/4 cup of raisins or dates

3 tablespoons of cocoa or cacao. If you do it with cocoa make sure your cacao is 100 % cocoa: no sugar or dairy added! check ingredients)

2 tablespoons of chia

2 tablespoon of coconut oil (melted)

Place hazelnuts in a blender or food processor and blend until it becomes flour consistency. 

Add raisins or dates and blend until mushy. Add the rest of the ingredients and blend well.

Grab a bit of the mix and roll it with both hands then form cookie and place on a tray with non grease paper on it. 

Cook into a previously preheated oven at 180 degrees for 20 minutes.

I made 17 cookies so each cookie worked out at 98 calories. So depending how many you make the calories might vary. but in and around that! 

8 grams of carbohydrates each

2.6 grams protein

6.1 grams of fat