Asian Style Sweet Potato Noodles

When people say carbs are the most fun to eat, they are so right. Sweet Potato is easily in my top 10 favourite foods. I have it at least once a day if not 2 or 3. With that, Asian flavours are some of my favourites to make recipes with. It’s so versatile and delicious. So this side dish is one of my faves!

Sweet Potato

Sweet potatoes are an incredibly nutritious, sweet tasting root vegetable. They contain many vitamins and minerals and they are over 75% water. Sweet potatoes are also awesome to promote gut health because they are high in fiber and antioxidants.

In one small sweet potato there are around 110 calories, with 26g of carbohydrates, 2g of protein, 0g of fat and 4g of fiber.

Material

My spiralizer is one of my favourite kitchen tools that I highly recommend purchasing if you don’t have one. You can easily find spiralled vegetables in store but the quantities are super small and the price is jacked up. There are so many different spirallizers on the market, some are super high tech, but you can also find mini ones if you only plan to use it once in a while. You can find these pretty much anywhere in stores as well as on Amazon.

Asian Sauce

Like I said before Asian cuisine is one of my favourites. There are endless possibilities. In this recipe I made a sauce that has a salty taste with a hint of sweetness. I used almond butter instead of peanut butter (which is commonly used in many Asian sauces), but peanut butter would be delicious as well.

Asian Style Sweet Potato Noodles

Serves: 4 large side dishes Prep time: 10-15 minutes Cook: 7 minutes Total time: 23 minutes

Ingredients

  • 5 medium sweet potatoes peeled and spiralled or roughly 5-7 cups.
  • 2 zucchini spiralled*
  • 3 stalks green onion finely chopped
  • 2 cloves minced garlic
  • 2 tbsp minced ginger
For the sauce
  • 1/4 c almond butter
  • 1/4 c soy sauce
  • 1/4 c chicken broth
  • 1/4 c rice wine vinegar
  • Juice of one lime or about 3-4 tbsp
  • 1 tbsp chili sauce (optional if you like a slight spiciness)

Notes

*Zucchinis are optional but I really like to add them to give the dish more depth and I find it really lightens it up as well.

Method

  1. Start by spiralling your sweet potato and zucchini into noodles if you do not have store bought.
  2. Mince and chop the garlic, green onion and ginger.
  3. Prepare your sauce in a medium size mixing bowl.
  4. Add all sauce ingredients and stir together.
  5. Heat up a large stir fry pan to medium hot with one tbsp of oil. (Sesame oil gives it amazing nutty flavour and aroma, but olive oil works as well.)
  6. Add the garlic, green onion and ginger to the pan and sauté for 2 minutes.
  7. Add sauce to the pan.
  8. Right after sauce, add sweet potato noodles and toss with the sauce. Cook for about 4 minutes before adding zucchini noodles as they take much less time to cook and you don’t want them to get mushy.
  9. Once you add zucchini mix it all up and cook for another 2-3 minutes.
  10. Make this the perfect Asian inspired meal by serving with my Lemongrass Chicken Recipe.

Nutrition

1 of 4 servings

Calories: 254 Total Fat: 9g Saturated fat: 1g Sodium: 1059 mg Carbohydrates: 38g Fiber: 7g Sugar: 10g Protein: 9g

Lemongrass Chicken

One of my favourite flavours is lemongrass. It is a unique tasting herb that adds a burst of flavour to whatever dish it is added to. It has a light you guessed it, lemony taste and makes whatever you’re eating taste refreshing.

If you aren’t familiar with lemongrass and maybe have never cooked with it before I highly recommend looking for it the next time you go grocery shopping. An important tip when preparing lemongrass is to chop it very finely as it is quite tough.

Health

Lemongrass tea is a very common tea flavour that is known for its health benefits. Lemongrass contains many essential vitamins and minerals. It’s a good source of calcium, potassium, magnesium and vitamin A to name a few.

So I’ve come up with a super simple pan fried lemon grass chicken recipe that is healthy and delicious. All you need to do is marinade the chicken and then pan fry when you are ready to eat.

Lemongrass Chicken

Serves: 4 Prep time: 10 minutes Marinade: 2-8 hours Cook time: 15 minutes

Ingredients

  • 4 Chicken breast
  • 5 cloves of garlic minced
  • 2 stalks lemongrass finely chopped
  • 4 tbsp soy sauce
  • 2 tsp sesame oil
  • 1 tsp black pepper
  • 1/2 tsp cayenne pepper (optional)
  • Chopped cilantro to serve (optional)

Method

  1. Place chicken breast into ziplock bag.
  2. Mince garlic and chop lemongrass
  3. Put in ziplock bag along with all other ingredients and place in fridge to marinade for at least two hours.
  4. When you are ready to make heat large pan to medium high with 1 tbsp olive oil or non stick cooking spray.
  5. Place chicken in pan along with all the juices from the marinade.
  6. Cook chicken fully through. Roughly 6 or 7 minutes per side. Time will vary depending on the size of the chicken breast.
  7. Serve with side dishes of choice (I highly recommend making this with my Asian Style Sweet Potato and Zucchini Noodles).

Nutrition

Per 4oz chicken breast

Calories: 172 Total Fat: 5g Saturated fat: 1g sodium: 1 075mg Carbohydrates: 5g Fiber: 1 Sugar: 0g Protein: 32g

How to Make Homemade Almond Butter

Most of my favourite snacks consist of something with almond butter on top of it. Banana, rice cakes, bagels, basically anything you can think of.

There are many delicious natural almond butters in stores that only list raw almonds as ingredients. Most of the time you can find these for a reasonable price and they are nice and creamy tasting. That being said, nothing beats the taste of homemade almond butter, trust me.

Making homemade nut butters is a very simple process, all you need is almonds, an oven, and a food processor.

As you can see in the picture above, I have used a mixture of plain raw almonds, as well as blanched almonds. I found this helps to get the creamiest almond butter. Having the blanched almonds helps the creaminess of the butter while the skin on the almonds provide a more almondy flavour. Almondy is a word right? But that’s just being picky when it comes to what kind of almonds you use, I have made it with only blanched or only regular, and they all taste delicious.

By buying raw almonds you can roast them at home, and make your almond butter when they are fresh out of the oven as it is easier to blend when the almonds are warm.

Bonus: It will smell amazing in your kitchen!

Your almonds will blend in what I like to think of as four different stages before reaching perfection.

Stage 1: Finely chopped almonds.

Stage 2: This looks like almond flour.

Stage 3: Looks like almond butter but its not creamy

Then stage 4, and usually around 15-20 minutes later, when you will have the creamiest most delicious almond butter.

Health

Almonds are an excellent source of healthy fats and are a good source of protein as well! They are jam packed with many nutrients such as fiber, manganese, magnesium, Vitamin E, and many more.

How to Make Homemade Almond Butter

Cook time: 10 minutes Prep time: 10-20 minutes Total time: 30 minutes Yield: Approximately 1 cup

Ingredients:
  • 1.5 Cups Raw almonds
  • 1.5 Cups Blanched raw almonds
  • Optional: 1 tsp sea salt or Himalayan pink salt
  • OR 3 Cups Raw almonds
Instructions:
  1. Preheat oven to 350℉
  2. Place almonds on baking sheet into preheated oven and roast for 10 minutes.
  3. Place roasted almonds into food processor and blend.
  4. Add In salt if desired.
  5. You will need to scrape the sides every few minutes to get all of the almonds well blended.
  6. Be patient! You will need to let it blend for around 10-20 minutes!
  7. Place in a jar and lick the spoon.
Nutrition:

per tablespoon:

Calories: 90 Total fat: 7.5g saturated fat: 0.5g sodium: 96.9mg Carbohydrates: 3.5g Fiber: 2g Sugar: 0.5g Protein: 3g

Oatmeal Chocolate Chip Cookies

Who doesn’t love a good oatmeal chocolate chip cookie? The famous cookie that deserves all the hype it receives. Sometimes cookies can get a bad rap for not being the healthiest snack option around, so I wanted to experiment and try to make my own chocolate chip cookie recipe that is healthier, still delicious, and satisfying to that sweet tooth we all get once in a while.

What Makes Them Healthier?

Most classic chocolate chip cookie recipes have a large amount of butter and sugar, so in this recipe I used a small portion of coconut oil, and a touch of brown sugar to give the cookies the perfect amount of sweetness and softness that are of course required. I also made them gluten free by using oat flour rather than wheat flour.

This recipe is kept simple with the classic addition of delicious semi-sweet chocolate chips, however there are many different ways to evolve this recipe with different add-ins.

Optional add-ins:

  • Raisins
  • walnuts
  • Ground flax seed
  • Pecans

Prep time: 10 minutes Cook time: 7 minutes Total time: 25 minutes Yield: 12-15

  • 3/4 C Oat flour*
  • 3/4 Old fashion rolled oats
  • 3/4 tsp baking soda
  • 4 tbsp brown sugar**
  • 1/2 tsp salt
  • 1 tsp Cinnamon
  • 1 tsp vanilla extract
  • 1 egg
  • 3 tbsp milk of choice (I used unsweetened almond milk)
  • 2 tbsp coconut oil (melted)***
  • 1/3 C Semi-sweet chocolate chips

Instructions

  1. Preheat oven to 375℉ and put parchment paper on baking sheet.
  2. In medium size mixing bowl, mix together all dry ingredients until combined.
  3. In a small bowl whisk egg, then stir in vanilla, milk, and melted coconut oil.
  4. Pour wet ingredients in with dry ingredients and mix until fully combined.
  5. Add in 1/3 C of chocolate chips. (More or less if desired!)
  6. Place 12-15 heaping tablespoons of cookie dough on prepared baking sheets.
  7. Bake for 7-8 minutes.
  8. Take out of oven and allow cookies to cool completely.

Notes:

* To make oat flour simply take quick cooking oats, or old fashion rolled oats and use high speed blender or food processor to finely grind the oats. (I used my ninja bullet blender)

** I have also tried this recipe with coconut sugar and have had equal success as well.

***Coconut oil can be replaced with butter.

Nutrition:

Per Cookie (Based on 13 cookies with semi-sweet chocolate chips).

Calories: 89 Total fat: 4.4g Saturated fat: 2.8g Sodium: 188.5mg Carbohydrates: 11g Fiber: 1g Sugar: 6.8g Protein: 2g

My First Post

Welcome to my blog! My name is Jules and I am a high school student who loves sunny days, quiet mornings, being active, matcha and of course, food! I love trying new recipes using other people’s delicious creations, and I enjoy coming up with my own unique food combinations that are super delicious. I love eating nutritious foods that fuel my body in the best way possible, and of course that includes treats like a gooey cinnamon roll from time to time.

I decided to name this blog Athl-eats because 1. I am an athlete, and 2. I eat a lot. So it seemed fitting lol! I have been involved in sports ever since I was 4 years old when I started playing soccer. Since then I’ve played just about every sport you can think of. I love the social aspect of sports and the way they make you feel physically and mentally. Growing up as an athletic person, I’ve always been motivated to make good decisions when it comes to food.

Three years ago I started a new sport that has become super popular in more recent years; CrossFit. I knew about it because 6 years ago my uncle opened his own CrossFit gym. I thought it was such a cool idea and I was very intrigued. In January of grade 8 my mom and grandmother both joined our local CrossFit gym. My grandmother could honestly probably beat me in an arm wrestle! Then that following summer I joined the gym. I instantly loved CrossFit in a different way than I had ever loved any other sport. I loved how the sport provides individual goals, but also has a team dynamic thanks to the gym’s great community.

The more I began to train at the gym, the more passionate I became about the importance of being active, and how important nutrition is as well.

I decided to start this blog in hopes of creating a website that you can use to get some food inspiration, try out new recipes, talk about living healthy lifestyles, and more!

Please let me know what kind of posts you would like to see, or anything you want me to try making first so you don’t have to!

Stay tuned!