Don’t we all just hate it that unhealthy food always tastes so good and leaving us wanting more? Well, as much as we want to keep eating them, they are not the best for our health. We don’t have to eliminate them completely, but we can definitely make them ourselves so that they are healthier, and possibly even tastier than the real thing. Here are some ways you can make your own “unhealthy junk food” but in a healthier version.
1, Baked fries and wedges.
一，烤薯条和薯角。
Fries and wedges, one of the most delicious food on earth and one of the best food invention ever. But eating them everything is definitely not the best choice for you if you’re trying to lose a few inches off your waist. Here is something you can do instead, that is to bake them. By baking them you will be using less oil, or you can even use healthy oil to cook them! You can even add flavours to them, and soon you will forget about fries. The full recipe can be found here.
Ingredients 食料
-2 potatoes (or sweet potatoes) 2个马铃薯（或番薯）
-4 tablespoon of olive oil 4汤匙橄榄油
-flavouring of choice 你选择的加味料
Procedures 步骤
1. slice the potatoes into fries or wedges 把番薯切成薄片或角状
2. coat them with oil and your flavouring 在它们表面涂上少许的橄榄油和加味料
3. bake them in the oven at 230 degree Celsius for 20-25 minutes 把他们放进温到230度的烤箱里烤20到25分钟
2, Veggie and fruit chips.
二，烤蔬菜和水果片。
Potato chips, banana chips, even kale chips, we all promised ourselves that we will only eat a few pieces, but soon after we realized we have finished the whole packet. There is no denying that veggie chips are indeed the vegetables and fruits themselves, however, think of how all their nutrients are stripped off from them and added with colouring, high-sodium flavouring, preservatives, doesn’t all these make you cringe instead? Making your own veggie chips could not be easier. Simply slice up your food into thin slices, coat them with oil and flavouring and bake them in the oven. Your house will definitely smell amazing, and your body will be thanking you too! Full recipe can be found here.
Ingredients 食料
-any veggie or fruit of choice 你选择的蔬菜或水果
Procedures 步骤
1. slice your veggie or fruit in a fairly thin slice 把你选择的蔬菜或水果切成薄片
2. coat them with whatever flavouring you want 在它们表面涂上加味料
3. bake them in the oven at 200 degree Celsius for 10-15 minutes 把他们放进温到200度的烤箱里烤10到15分钟
3, Banana pancakes.
三，香蕉大饼子。
Pancakes are great on their own already, and when added with all the flavourings, don’t they just make you think of all the good things in life? However, having pancakes, especially from restaurants are not the healthier breakfast choice you can make. It is possible to make healthy pancakes, and best of all, it only uses 2 ingredients, which are bananas and eggs, with enough protein and fibre to start your day! They are also sweet due to the banana, and that means you can totally omit any sweetening flavourings. Full recipe can be found here.
Ingredients 食料
-1 banana 1个香蕉
-2 eggs 2个鸡蛋
-a little butter (for pan) 少许的牛油
Procedures 步骤
1. add banana and eggs together to create the pancake batter 把香蕉的鸡蛋搅拌一起成为面糊
2. grease a pan with some butter 在平锅上涂上少许的牛油
3. pour the batter into the pan and cook the pancakes 面糊倒进锅里煮
4. the pancakes can be slightly easier to tear apart, so flip them gently 这些大饼子都比较容易撕开，所以小心翻开
4, Chia seed pudding.
四，嘉种子布丁。
How great would it be to have a cold pudding to snack on during a hot afternoon? Unfortunately, even if it makes you feel more cooling, don’t forget how much sugar and adding they have if you bought them from the store. However, if you’re really craving for one, go for a chia seed pudding instead. Chia seeds are loaded with nutrients, and they high in healthy fats as well, comparable to the omega-3 fats in salmon. And the best thing is, they are super easy to make. Just add milk to chia seed, leave them in the freezer and wait for it to thicken up. They are super yummy and the chia seeds are fun to chew as well. Full recipe can be found here.
Ingredients 食料
-3 tablespoon chia seed 3汤匙嘉种子
-1 cup of milk 1杯牛奶
Procedures 步骤
1. add the ingredients into a container 把食料一起倒进瓶子里
2. leave it the refrigerator for an hour to overnight 把它们收在冰箱里一小时到过夜
3. when ready to eat, enjoy them on their own or add in fruits or nuts and seeds 当准备吃时，可以直接享用或可以加上水果或坚果
5, Mashed cauliflower.
五，菜花“土豆泥”。
Potato is probably the best junk food vegetable there is. Think of fries, wedges, and even mashed potatoes, just delicious even thinking about it. However, mashed potatoes from restaurants are usually added with flavourings that makes them super unhealthy, even with the flesh of potatoes there. Sure, you could definitely make your own mashed potatoes, which is healthy enough. But if you want to take things to the next level, try mashed cauliflower! They might not have the good taste of potatoes, but with the right flavouring, they can be just as good, even better, and best of all, they have all the good nutrients your body craves for. Full recipe can be found here.
Ingredients 食料
-1 head cauliflower 1头菜花
-1 tablespoon olive oil 1汤匙橄榄油
-1/2 teaspoon sea salt 1/2 茶匙盐
-1/4 teaspoon black pepper 1/4 茶匙黑胡椒
Procedures 步骤
1. boil the head of cauliflower until it is soft 煮菜花直到它变软
2. add them to a blender along with other ingredients 把它们和其他的食料加进搅拌器
3. blend them up 把他们搅拌起来
4. you can also mash them up with a fork so that they are of a larger chunk 你也不需要搅拌机，直接用叉把它们戳成状块
6, Banana nice cream.
六，香蕉冰淇淋。
What’s better than having an ice cream on a hot day? Just thinking about the creamy goodness is enough to make people smile. However, this shouldn’t be a surprise, that ice creams are usually loaded with sugar and cream, and also any sort of unhealthy add-on. But that doesn’t mean you need to stop eating ice cream forever. Remember that moderation is key. However, if you want to try out a healthy ice cream recipe, here is one for you, using just bananas. Yes, only bananas. All you need to do is to freeze the bananas overnight and come morning blend the frozen bananas up. You’ll get this creamy texture that is excellent for your snack time. You can even add fruits to the blend to make different varieties! Full recipe can be found here.
Ingredients 食料
-2 bananas 2个香蕉
Procedures 步骤
1. slice the bananas and freeze them overnight 把香蕉切小块然后让他们冻结过夜
2. when ready to eat, put the banana into a blender 当要食用时，把它们加进搅拌机然后搅拌
3. blend them up until they are of a creamy consistency 搅拌直到它们成为糊状
7, Two-ingredient banana oatmeal cookies.
七，香蕉麦片饼干（2个材料）。
Banana is seriously an amazing fruit. Not only do they taste good on their own, they are also great when it comes to baking as well. Cookies are one of the most delicious but deadly snacking food. Just when you tell yourself “one will do” you ended up eating 20 more cookies and feeling angry at yourself for that. However, you will definitely not have a problem with this delicious 2 ingredients banana oatmeal cookies. All you need are bananas and oatmeal, and though they taste good in this form, you can definitely add your own toppings, such as chocolate chips, raisins, nuts and so on. Plus, they are definitely much cheaper than store-bought cookies, and they are great for your waistline as well! Full recipe can be found here.
Ingredients 食料
-2 bananas 2个香蕉
-1 cup oats (any kind would do) 1杯麦片（什么种类都行）
Procedures 步骤
1. mashed the bananas and add oats into the mash 把香蕉戳成糊状，然后把麦片加进
2. scoop them out into cookie size and place them on a baking tray 把它们弄成饼干状然后排在烤盘里
3. bake them at 175 degree Celsius for 12-15 minutes 把它们放进温到175度的烤箱里烤12到15分钟
8, Sugar-free, flour-free brownies.
八，无糖，无面粉，布朗尼。
Brownies, one of the things that can melt in your mouth and melt your heart. Unfortunately, brownies that are made not from your house is usually filled with lots of sugar, refined flour, and not to mention all the adding that will make you turn your head. But do you know you can actually make this amazing food from scratch in your very own kitchen? Plus, you can totally make this with just 3 ingredients, it is that simple, and they are not all that bad for you too! Though they are not the healthiest for you, they are certainly much better than those you found in stores. Full recipe can be found here.
Ingredients 食料
-2 bananas 2个香蕉
-1/3 cup almond butter (or peanut butter) 1/3杯杏仁酱（花生酱也行）
-1/4 cup unsweetened cocoa powder 1/4杯无糖可可粉
Procedures 步骤
1. mix all the ingredients together 把全部食料搅拌在一起
2. pour the mixture into a baking pan 把它们倒进烤盘里
3. bake it in the oven 175 degree Celsius for 15-20 minutes 放进 175度的烤箱里烤15到20分钟
Living a healthy lifestyle doesn’t mean you need to eat salad and drink juice every single day. Even hearing it sounds disgusting enough. All you need to do is to choose the healthier version of the unhealthy junk food you crave every day. You get more nutrients without losing the flavour, it’s a win-win situation. Remember that restriction is not the way to live right, just consume things in moderation. That is the key.
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*Disclaimer: The writer is not an expert, a nutritionist or a dietician of any kind. These are just some recipe ideas that she had done researches on and are considered healthy choices and appropriate to be up on this list. If you have any allergy on any of the food shown, or had any unpleasant history with the food mentioned, then please omit them completely. The writer would not be responsible for any medical issues that would happened due to the extracted information shown.
