Protein Apple & Walnut Cake

Whoever said eating healthy had to be boring? This easy protein loaf cake is the perfect thing to whip up in advance & have for breakfast, pre/post-workout or just as a nutritious snack. 

It provides you with slow-release carbs, protein, good fats & contains no added sugar.

This recipe makes two 1lb sized loaf tins, but if you just wanted to make one simply halve the quantities.

Ingredients;

125g of wholemeal spelt flour

100g of vanilla/natural protein powder

(I use Sunwarrior vanilla protein & really recommend it for baking)

1 tsp baking powder

100g of stevia

1 banana

2 large eggs

1 tsp vanilla extract

1 tsp of cinnamon

100g butter

50g Greek yoghurt

250g sliced apples

50g walnuts

Directions;

Set oven to 180°C

Blend the half the walnuts, banana, butter, yoghurt, eggs, vanilla, cinnamon & stevia in a food processor.

Add the sieved spelt flour & protein powder.

Line the tin with greaseproof paper (I use these hassel-free cases).

Evenly place half the cake mixture inside the tin.

Place half the sliced apple on top of cake mixture, then add the remaining cake mixture on top.

Top with remaining sliced apple & walnuts.

Place in the oven & bake for 50 minutes - 1 hour.

The cake is really moist & sweet due to all the apple in the center. It will keep for 4-5 days in an airtight container.

Pop a slice into your gym bag to have after a workout, or serve warm with yoghurt as a delicious healthy dessert.

Let me know in the comments if you would like anymore healthy reciepes.

Harriet x

Healthy Scones at Le Pain Quotidien

You don't normally associate afternoon tea with being healthy. Pastries, cakes & sandwiches with white bread are the usual offerings you expect to find on the menu. However Le Pain Quotidien have turned this typically un-healthy treat on its head with some of their surprisingly clean snacks. 

A few days ago after a blustery outdoors workout I was craving a big mug of mint tea to warm up & headed to LPQ to re-fuel. My workout buddy was going for their spelt toast with homemade jam & whilst I wasn't planning on ordering any food I couldn't resist this gem when I saw it on the menu. 

An organic spelt & quinoa scone with ricotta & rhubarb jam.

A healthy spin on a traditional cream tea without losing any of the delicious taste factor. If anything knowing something isn't so bad for me actually makes me enjoy it more. Spelt is a fantastic wholegrain that provides slow-release complex carbs, quinoa is packed full of protein, ricotta is a lighter alternative to cream without all the saturated fat (around 12% fat versus 60% in clotted cream) & the homemade rhubarb jam is tart rather than sweet. A pretty good post-workout meal with a good mix of the carbs, protein & sugar your body needs to replenish tired muscles & energy supplies. A pot of fresh mint tea made the perfect healthy accompaniment.

Although it is definitely a healthier option, it is pretty filling & I struggled to finish the whole scone. I definitely won't be heading out for one of these every workout(!) but as an occasional treat after a particularly gruelling session it's not bad! It is worth noting that although they aren't entirely gluten-free as they contain spelt flour, some people who are gluten intolerant can eat spelt without digestive issues.

London doesn't have many restaurants & cafes that offer healthy options like baking with spelt & quinoa so it's a great to know such an accessible chain has these cleaner, lower-glycemic options available! The next items crying out to be tried are the organic chia seed coconut milk pudding & raspberry crunola (an uncooked, gluten-free mix of sprouted buckwheat, golden berries & seeds) parfait with cashew butter.

Harriet x

Review - Moroccan Oil

I know this is somewhat old news in the beauty community, but after reading a few negative reviews of this product I thought I would add my two cents as I really couldn't be without it!

I have fairly long, very thick wavy hair. Prone to dryness & knotting in the ends, without smoothing a couple of pumps of Moroccan Oil into my hair after each wash it is an absolute nightmare!

I have tried other hair oils on the market, some that claim to be better quality (Shu Uemura) but none leave my hair as silky & shiny with non-frizzy waves. 

I can't stand my hair feeling weighed down and full of product (which I found with other oils) this feels completely weightless but glossy in my hair once dried.

Whether I'm using heat on my hair or letting it air dry I apply 2-3 pumps of oil to my wet hair, mid length to ends & (apart from heat protectant) this is the only hair product I use.

The smell is INCREDIBLE I would wear it as a perfume if I could, an almost sweet but androgynous scent. Its lovely to have it linger throughout the day keeping my hair fresh. 

I buy the 100ml bottle and usually get through about two bottles a year. I'm so addicted to this product I even keep the mini 25ml bottle in my gym bag.

Every time I get a compliment on my hair it credit it to Moroccan Oil, and every friend who has tried it has raved about it too.

You can currently get the 100ml bottle from Feel Unique for £30.45 with free delivery. Link!

Harriet x

Healthy Tip, Coffee Shops

What I order in Starbucks and other coffee shops whilst still maintaining a healthy diet!

My key tips on staying healthy when ordering yourself to a delicious drink:

#1 ask for SKIMMED milk - 

Skimmed milk contains exactly the same amount of protein as full fat & semi skimmed, the main difference is the fat content. Unless your trying to put on weight or are super active and need the extra calories, the extra fat is unnecessary and will just cost you extra time in the gym later!

#2 drink SIZE - 

If I'm visiting a chain coffee shop I'll always choose Starbucks over any of the others, why? Because you can order any drink in a 'short' size. They don't put this size up as an option on the menu boards but its the same cup size that you get with a flat white or kids drink (8oz). As well as being a bit cheaper it cuts a big chunk out of the calories and sugar in your drink, and I find it tastes better anyway with a stronger coffee:milk ratio. With this 'short' option I'll also allow myself one of their naughty drinks if I'm having a treat day, as something like a skinny peppermint mocha (current favourite) is 100kcals less in the short size than the tall with over 10g less sugar!

#3 change the amount of SYRUP -

My favourite winter drink is a gingerbread latte, especially leading up Christmas its a lovely warming treat on a day out. However even in a short size it packs a hefty sugar punch at 18g. In a short drink Starbucks Baristas use 2/3 pumps of syrup, with each pump adding over 5g of sugar. Without skimping on taste I'll always ask for just ONE pump of syrup in my drink. Especially if your having a small cup of coffee I find the syrup too overpowering anyway without modifying my order!

#4 good QUALITY, INDEPENDENT coffee shops -

Although I do love Starbucks for it's decadent yummy drinks I don't drink them on a regular basis. My go to drink from an independent coffee shop is a small cappuccino. A lot of artesian coffee shops will only use full fat milk, which I don't mind as the cup size is normally very small compared to the big coffee chains, however if they do carry it I'll ask for skimmed. The coffee tastes a lot stronger than Starbucks which I personally like, and they often use microfoam (wet foam) that tastes very creamy and is used to make latte art, I'm always a sucker for pretty presentation! My favourite independent coffee shops in London are Le Petit Boulanger who also do the best croissants I've come across (for a proper treat day) and Monmouth Coffee in Borough Market which is a must visit if your a coffee lover in London. Theres normally a huge queue outside (about 10-20mins) so only go if your not in a rush, very delicious coffee & multi award winning!

#5 SKINNY HOT CHOCOLATE -

If I'm unable to get a protein shake in straight after my workout any coffee shop will provide me with my cheat protein shake, aka a skinny hot chocolate. The casein & whey protein naturally found in milk is what we pay for in expensive protein powders, whey is the fast acting protein and casein is slow acting, by having a natural mix of the two the casein influences the whey to act a bit slower, lasting longer in the body and improving the chances of your body absorbing more of it. The simple sugars present in the chocolate powder are what your body needs after an intense workout- sugar, and fast! This sugar replenishes muscle glycogen, if you don't get sugar in your post workout meal your body may actually break down existing muscle for the same purpose. Its high water content also replaces the fluids you have lost in sweat preventing dehydration! A lot of evidence is actually showing that chocolate milk is the perfect recovery post training drink, out performing many shakes and sports drinks on the market. However before you start gulping hot chocolate at the end of 20mins on the cross trainer, you need to take a look at the intensity of your workout, its only going to benefit you if your doing high intensity endurance training! Think circuits, cycling, swimming & boxing.

All of these tips mention skimmed milk however if you are lactose intolerant/ cutting out dairy feel free to substitute for soy milk which is also low fat and contains almost the same protein as cows milk.