Baked Sweet Potato Chips with Crunchy Coating

Looking for a starchy vegetable to satisfy your veggie quota for the day? Then you don’t need to look any further.  We’ve found a delicious recipe using sweet potatoes (the healthy alternative to using the good ol’ potato). So try this recipe for Baked Sweet Potato Chips with Crunchy Coating, that’s not only delicious but good for you (in moderation of course!)

This recipe is from Paleo queens and bloggers, the Merrymaker Sisters so enjoy!



200 g sweet potato, peel and cut into chip wedges.

2 tablespoons macadamia oil.

1/3 cup coconut flour.

1 tablespoon paprika.

1 tablespoon arrowroot (tapioca) flour.

salt and pepper to taste.


  1. Preheat oven to 180 degrees celsius.
  2. Toss the sweet potato with the macadamia oil in a mixing bowl.
  3. In a separate bowl, mix the coconut flour, paprika, arrowroot, salt and pepper until combined.
  4. Roll each chip in a thin layer or the dry coating mix and place onto a lined baking tray in a single layer.
  5. Bake for 20 minutes, turn the chips and bake for a further 20 minutes.

Kicking the sugar habit


This is the time of year that can be particularly difficult if you’re on a diet or a recovering sugar-holic. With Halloween around the corner and the festive season not too far away, it’s virtually impossible to avoid sweet treats so I thought I’d look at ways to fend off sugar cravings. But before I begin talking about ways to stop you from giving into your sweet tooth, I must admit that sugar is my weakness when it comes to food so I understand firsthand how hard it can be to give up this sweet addiction. I say addiction because scientists have acknowledged that sugar has addictive properties which can make it extremely difficult to give up.

While there’s nothing wrong with having something sweet on the odd occasion, making it a regular habit isn’t great for your waistline or your health. There’s no sugar-coating it, over indulging in sugary treats can contribute to obesity and tooth decay and as you may be aware, refined sugar is high in calories and has absolutely NO nutritional value (yep, none whatsoever!). So next time you reach for that chocolate bar, remember there’s no real benefit in getting that sugar-fix other than a temporary ‘high’ which will soon fade, leaving you feeling pretty crappy. So as someone who is trying to wean themselves off sugar, I have found some ways to help you kick sugar-cravings to the curb:

Eat regularly: Eat three meals and two snacks or five small meals a day. For many people, if they don’t eat regularly, their blood sugar levels drop, they feel hungry and are more likely to crave sweet sugary snacks.

Prepare for withdrawal symptoms: I know this sounds crazy but sugar addictions are real and if you have become sugar dependent, you may possibly experience withdrawal symptoms (no, I’m not joking). Research has shown that sugar affects the brain the same way that morphine and other opioids do, and quitting cold turkey may lead to symptoms such as anxiety.

Understand your cravings: When you have a sugar craving your body might be trying to tell you something. You might just be hungry, tired or lacking an important nutrient (just to name a few) so listen to your body.

Know your emotional triggers: I don’t know about you but when I’m stressed, I’m more likely to chew on a Mars bar than when I’m not. Knowing your emotional triggers is important so you can address the reasons behind your cravings and find alternative ways to cope.  Tip:  Instead of reaching into the cookie jar, grab a handful of raw nuts or fresh berries to munch on to see if this satisfies your sweet tooth.

Go for a walk: If eating a sweet treat has become part of your daily routine, then try going for a 10 minute walk when you feel the urge to indulge. I can almost guarantee that you won’t feel like that cupcake/cookie/chocolate bar when you get back.

Why you should rethink your drink:

Would you consume 16 teaspoons of sugar in one sitting? Most of us would answer this question with a flat out ‘NO’ but we wouldn’t hesitate to guzzle down an iced cold bottle of soft drink on a hot summer day. Well, 16 TEASPOONS is the amount of sugar in a regular bottle of soft drink (Yes, you read that right). I have to admit that I was once a soft-drink addict and while I knew soft drinks were bad, I would never have imagined that one bottle contained SO MUCH sugar.

This is where many of us go wrong. While we focus on eating healthier, we tend to forget to keep track of the amount of sugar we consume through the beverages we drink on a regular basis. Even the drinks that many of us consider “healthier” options like flavoured water, sports drinks and fruit juices (yep, even freshly squeezed) contain high amounts of sugar.

So if you want to drink yourself fat, then sugary drinks are definitely the way to go. They lack nutritional value, are full of empty calories and don’t really quench your thirst (which drinking is essentially about, right?). What’s more concerning is that overconsumption of sugary drinks can lead to obesity, and increases your risks of developing chronic illnesses such as heart disease, type 2 diabetes and some cancers. Consuming sugary soft-drinks has also been linked to tooth decay and erosion, as well as premature ageing. Alarmingly, Australians are one of the biggest consumers of sweetened beverages and in 2006, Australia was among the top 10 countries for per capita consumption of soft drinks.

So if you have a weakness for sweetened beverages, I’d say now is the right time to give up your sweet poison. Remember that consuming excessive amounts of sugar in any form can wreak havoc for your health and if you are looking to quench your thirst, water is best.

TIP: If you can’t resist the urge to drink sweetened beverages, try mixing a splash of 100%fruit juice with sparkling water. That way you can significantly reduce the amount of sugar in your drink and keep the calorie count low.


Confused about diet and nutrition?

Eating healthy can be confusing. There are a million and one diets out there and there is a new study on diet and health released nearly every day.  Not to mention, everyone you ask seems to have a different opinion on what foods are healthy or not. With so much conflicting information out there, it’s no wonder a lot of us are perplexed about what to eat for better health. So if you’re confused about food and nutrition, then I highly recommend that you watch a recent Tedx talk given by health guru and nutritionist, Dr Joanna McMillan, who clears up a few common diet myths.

Let me know your thoughts!

Why you shouldn’t skip breakfast this morning

I am not a morning person and to be honest, I’d rather get an extra 15 minutes of sleep than prepare and eat breakfast in the mornings. But on the days I don’t have breakfast, there is a noticeable difference in my mood and eating patterns compared to the days I do have breakfast. For starters, I am grumpier and hungrier throughout the day and by mid-morning those sugar cravings really start to kick in. Suddenly, that almond croissant doesn’t seem like such a bad idea when I’m ordering my morning coffee.

While skipping breakfast in exchange for a sleep-in often seems like a good idea, the reality is that ditching brekkie may mean that you are compromising on your health in the long run. Remember when you were a kid and your mother used to tell you that breakfast is the most important meal of the day? Well, it turns out she was right. Research has shown that eating a nutritious breakfast helps to fend off junk-food cravings and helps to control weight. Eating breakfast could also cut several risks associated with heart disease and diabetes.

According to a study conducted by Harvard researchers, men who routinely skipped breakfast increased their chances of developing T2 diabetes by up to 21%. Researchers in the UK have also found that children who skip breakfast are more likely to develop type 2 diabetes in adulthood than children who regularly have nutritious breakfasts.

So why is skipping breakfast so bad?

Well, if you skip meals you’re more likely to snack throughout the day or even worse, binge later on in the day-which over time can lead to weight gain. Skipping meals also slows your metabolism, leads to unbalanced blood sugar levels and increases your chances of making poor food choices throughout the day. So unless you want to sabotage your weight loss efforts, skipping breakfast is a definite no-no.

Liquid breakfasts:

Don’t feel like eating in the mornings? Then a liquid breakfast (and no I don’t mean coffee) is a great option for those of us who are time poor and have little or no appetite in the mornings.

For a quick and easy brekkie, get your blender out of the cupboard and blitz your favourite fruit and veggies for a nutritious start to your day. To get started, try the Blueberry Delight (recipe below) and then experiment with other greens, fruits, herbs and even spices.

Blueberry Delight smoothie


2 cups spinach, fresh

1 cup water

1 chopped kiwifruit

1 cup strawberries

1 punnet of blueberries

2 chopped bananas

1 handful of almonds

fresh mint leaves


Process the spinach, kiwifruit, strawberries, blueberries, banana, almonds and 1 cup of water in a blender until smooth. Divide between glasses and garnish with mint leaves.

Remember that the extra sleep-in might not be worth it after all!