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Carbs are NOT the enemy – these delicious healthy recipes prove it

Instagram fitness legend Courtney Black (@courtneydblack) is back to debunk one other myth – carbs. She reveals why carbohydrates are NOT the enemy and shares two delicious healthy recipes to prove it

The Myth – carbs are the enemy.

The Truth – carbohydrates are a significant macronutrient and the bodies primary source of energy.

You don’t should banish carbs to shed extra pounds. The truth is, the best form of carb will actually assist you in your weight reduction journey.

When people consider carbs they jump straight to white bread, cakes and pizza. These are refined and processed carbohydrates, known as ‘easy carbs’ primarily made up of sugar, offering little or no dietary value.

While balance is totally key (every little thing moderately), a food regimen completely centred around some of these refined carbs shouldn’t be really useful from a dietary standpoint.

the best form of carb will actually assist you in your weight reduction journey

Healthy carbs, i.e ‘complex carbs’ provide the body with long – lasting energy and keep us fuller for longer. Fibre and starch are the 2 primary kinds of complex carbs.

Fibre is essential since it helps to administer healthy cholesterol, essential for long run health. Foods high in fibre include nuts, beans, wholegrains, fruit and veg. High starch foods include, wholegrains/ cereals, oats, corn and rice.

The proper balance of healthy carbs is crucial for the body. Carbs help to fight disease and protect the body from long run complications. Depriving ourselves of a whole food group shouldn’t be sustainable for long run healthy living and can only interfere with our metabolism down the road.

Carb recipe #1  Chicken Pine Nut Pasta

Serves 2

Calories: 571

Protein: 44.4 grams

Fat: 14.1 grams

Carbs: 65.9 grams

  • 2 chicken breasts
  • 150g dried pasta (your favourite)
  • 1 tsp olive oil
  • 4 spring onions (finely sliced)
  • 1 clove garlic (finely chopped)
  • 2 tbsp green pesto
  • 120g green beans (trimmed)
  • 80g frozen peas
  • 1 tbsp reduced-fat cream cheese
  • 2 tsp pine nuts
  • ½ bunch fresh basil


1. Place the chicken breasts in a pan of cold water, then bring to the boil. Once boiling, add the pasta and switch the warmth all the way down to a simmer, cook for 10 to 12 minutes or until the chicken is cooked through and the pasta is cooked.

2. Meanwhile, heat the olive oil in a non-stick frying pan over a medium heat and fry the spring onion for 4 to five minutes until softened.

3. Add the garlic and fry for one more 2 minutes before adding green beans and frozen peas together with a splash of water, allowing to cook until the vegetables change into vibrant green but still have a crunch.

4. Add the reduced-fat cream cheese, pesto and 1 tsp of pine nuts, stirring well with one other splash of water and switch the warmth all the way down to very low.

5. Drain the pasta and chicken. Shred the chicken with two forks, then add to the pan with the creamy pesto sauce together with the pasta and toss every little thing to mix.

6. Top with fresh basil leaves and the remaining pine nuts together with an excellent grinding of black pepper.

Carb recipe #2 Pulled Chicken Tacos

carbs aren't the enemy healthy carb recipes

Serves 2

Calories: 534

Protein: 15.2 grams

Fat: 14.1 grams

Carbs: 49.7 grams

  • 1 tbsp olive oil
  • 2 chicken breasts
  • 4 small tortilla wraps
  • 1 red pepper (finely sliced)
  • 1 red onion (peeled and finely sliced)
  • 1 clove garlic (peeled and finely chopped)
  • 1 tbsp Cajun spice
  • 1 tsp smoked paprika
  • 1/2 tsp dried chilli lakes
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  • 1 tsp tomato purée
  • 200g tinned chopped tomatoes
  • 150ml water
  • 50g reduced fat cheddar (grated)
  • Olive oil spray

1. Slice the chicken in half horizontally, then add to a big bowl with the sliced peppers, onion and garlic

2. Drizzle the mixture with the olive oil, then add the salt, pepper, smoked paprika, Cajun spice and chilli flakes. Mix to coat every little thing

3. Remove the chicken from the bowl and fry in a non-stick frying pan for around 4-5 minutes on both sides until cooked through. Using two forks, shred the chicken and put aside

4. Add the vegetables, scraping the oil from the underside of the bowl, into the pan and fry for around 10 minutes until softened

5. Add the shredded chicken, chopped tomatoes, tomato purée and water and permit to bubble away for one more 10 minutes until thickened

6. Heat one other frying pan over a medium-high heat and spray with olive oil spray. Take a tortilla wrap and dip it into the sauce sauce on one side, then place it coated side down into the opposite frying pan and cargo it with the chicken and vegetables, top with cheese and fry for around 10 seconds. Fold in half and proceed until you’ve used your entire wraps

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