fitness · Healthy Recipes

High Calorie Fruits

There are some amazing and delicious fruits that would have any serious bodybuilder or dieter in fits with their high level of natural sugar, fat and calories. These fruits would classify as deserts and taste as good but are absent from so many diets because people are scared of them.

Point to be noted is they are high in ‚Äúnaturally occurring” sugars, naturally occurring being the keyword. This quality makes them some of the best sources of carbohydrates and sugars in our diets and we would do so much better for having added them in our meals.

Here are some of them and the many benefits they present:

Mango: This tropical delicacy has found its way into many deserts and hearts. Dubbed Mango on a white backgroundthe king of fruits for its gooey deliciousness, mango gets a bad rep from being too high in sugars and energy and is often linked to heatstrokes and acne outbreaks. Well, excess of anything is bad but mango is so much more than its bad reputation. Mangoes are high in natural carbohydrates which can increase your glucose levels. But this glucose is more readily converted to energy as compared to the glucose you get from bread. Mangoes contain polyphenols which reduce your natural glucose level, destroy the ability of fat cells to multiply and reduce the insulin level. Mangoes have also been known to fight cholesterol level. But then again, it should be in moderation and one of the best times to consume mangoes is in the morning as it means you get energy to burn off the glucose your acquire.

Banana: Bananas are another delicious and filling variety of fruits getting a bad rep for downloadits high carbohydrate content. One of the most important things to remember here is that while carbohydrate content is an important factor, it is very important to check the glycemic index of foods as high GI food cause a spike in sugar and insulin in the body that is not good for health. All foods with a GI of less than 55 are safe to consume, with banana scoring at 52. Bananas contain naturally occurring potassium and magnesium which are very important for heart health and keep your heart in a good shape. A factor to consider would be that as bananas ripen, the carbohydrate content in them increases to up to 23 percent of their actual weight. So, green bananas would have less carbohydrates than yellow bananas.

Coconut: Coconut is the miracle tropical fruit finding its way in many diets. But people download (1)are still vary of coconut because of its fat content and the fact that coconut oil is high in saturated fats. To debunk this, lets classify coconut into two major varieties. The green coconuts with a green shell and soft flesh and coconut water in plenty is the younger version of the more mature and familiar brown husky coconut with a head flesh. The water derived from green coconut is almost completely fat free and full of antioxidants and electrolytes that help maintain hydration in muscles. The fat in coconut oil is medium chain fatty acid and is more readily absorbed by the body as opposed to long chain fatty acids like in grease or lard. This medium chain fatty acid fights fat cells and aids weight loss. Another important use of coconut is the fact that it has vitamin E and the ability to repair tissue damage. It gives the skin a fresh look and maintains a balance inside the tissues. Choose virgin coconut oil as opposed to any other variety and see the health benefits yourself.

Mudapples: Mudapples are tropical fruits that are brown in colour with a heart shaped sapota-small-nati-town-1-kg-04seed. Also known as Chiku in India, they get a bad rep for their sugar content and high amount of carbohydrates, almost 20 gas per serving. But Mudapples are high in fibre and act as natural laxatives that help aid weight loss. They also prevent loss of blood in injuries and are natural sedatives. They help remove toxins from the body and counter any kind of kidney or bladder stones. Mudapples can be consumed in limited quantity and not completely shunned.

Custard Apple: They are called custard apple because they taste like custard!! A dessert Brazilian Fruitin a fruit is the best kind but they contain high amount of natural sugars and carbohydrates which can be an issue if consumed in high quantity. But again, a naturally occurring sugar is more readily digested and our body needs carbohydrates to function despite all the media campaign against carbs. Custard apples contain potassium and magnesium which are very good for heart health and also maintains a proper blood flow in the arteries.

Healthy Recipes

Healthy swap Chicken Burger

As I posted on instagram, here is a recipe for my go to burger dish for cardio days.

 

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Ingredients:

1 Skinless Chicken Breast

1 Salad Tomato

0.5 White or spring onion

0.5 Red Pepper

0.5 Cucumber

3 Wholemeal Bread Slices

1 tbsp Homemade spice mix (Red chilli, white pepper, garam masala)

1 tbsp yoghurt

1tsp olive oil

1 tbsp cottage cheese

1 whole potato (or a sweet potato)

Method:

  1. Rub the chicken breast with the spice mix and some yoghurt and keep aside for 30 mins.
  2. Cut the potato into thick wedges and rub with a bit of white pepper and olive oil and roast for 30-45 mins till you like the crispness.
  3. Slice all the remaining vegetables.
  4. Roast the chicken for 30-45 mins on 180 degrees till the outside is brown and crispy.
  5. Assemble the burger with cheese. Keep the quantity of cheese real low but DO NOT use low fat cheese.(it contains added ingredients which are not wholesome)
  6. Enjoy your burger.

 

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Let me know what you think of it.

 

Happy Healthy Eating!!!