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

Fast Diet Update #2

As I have mentioned before in this blog, I am trying to follow the Fast Diet (also known as Intermittent Fasting and 5:2). If you haven't heard of this diet before I explain the basic principles here or find more (professional) info on it here. To tell the truth I haven't been sticking to it very religiously recently and I have probably only done 2 fast days in a month - I should have fasted for a total of 8 days in that period. Surprisingly though I haven't put any of the weight that I had previously lost back on which I am very happy about! But I have been back on it this week and I thought I would share with you what I ate on my fast days this week in the hope that it might help or inspire any of you that also follow this diet. I split my meals into 3 - breakfast, lunch and dinner. I'm always on the go at work so I normally have to buy my lunches out so the choices I make are important. I'm also not too strict on myself, I don't count every single calorie to the digit and I make rough estimates so some days I may be over or under the 500 calorie allowance.

Day 1.

Breakfast: Small bowl of porridge made with water, a splash of soy milk and some blueberries. (aprox 100 kcals)

Lunch: Large bowl of vegetable soup (200 kcals)

Dinner: Corncake with a spread of light philadelphia, 1/2 a tomato and a tangerine (approx 150 kcals)

Day 2.

Breakfast: Banana and Coffee (80-100 kcals)

Lunch: Tuna Nicoise Salad (170 kcals - less if you skip the dressing, I used half)

Dinner: Poached egg on toast, 1 slice of smoked salmon and half a tomato, green tea (approx 250 kcals)

I'm starting to notice that "fast days" are getting easier. My body must be getting used to not having many calories on certain days. In fact, after a heavy weekend of eating and drinking I find I actually look forward to my fast days now. The only downfall to this is that at the beginning my stomach had shrunk and so I was eating less on my "feast days" too. However, my body getting used to this constant fasting followed by feasting means that on my feast days I have no problem stuffing my face. This week the goal is to be ever so slightly more restricted on my feast days too. I have also taken up swimming on the evening of my fast days. I find this keeps me busy so takes my mind off the hunger and apparently it is perfectly fine to exercise on fast days if you have the energy. I'm hoping to lose another 2lbs to add to the 4lbs I have already lost by the end of this week. I will let you know how this goes.

I plan to blog about this again as taking pictures of everything I've eaten has really spurred me on to be inventive with my meals and stick to the calorie limit! Wish me luck for this week.

Isobel x

Isobel's Diet - Update #1

As you might be aware, from a previous blog post I did two weeks ago, I have embarked on the 5:2 diet (intermittent fasting/ alternate day fasting). 

Getty Images

The premise of the diet is that you fast (eat only 500 calories) for two days a week and the rest of the week you eat completely normally. So I have been on the diet for two weeks now and would love to update you on how it's going. Well, it's going really well! I'm not going to sit here and lie and say that the fast days have been easy (I have done 5 fast days in all) because they aren't but the truth is that they are bearable to get through because I know in the back of my mind if I want to eat something "I can always have it tomorrow". 

And boy do I! I feel like I pig out on my 'feast' days but actually, because my stomach has undoubtedly shrunk, I am probably being more reserved and making wiser, healthier choices with what I do eat. Apart from the obvious benefits (4lb weight loss!!) I am feeling much better in myself. I feel like my digestion is a lot better. I also feel like I have a better awareness of what my body needs and when. On my "feast" days, if I feel hungry, I will eat, but if I don't, I definitely won't just have something for the sake of it!

On my "fast" days I pretty much eat the same things. Dinner is normally a poached egg on wholemeal toast with spinach. I tend not to stray too far away from this as I hate counting calories and it's just easier for me to eat the same things and know I am not going over the 500 calorie limit. On "feast" days I just eat as usual. Dinner for me is normally something like a big bowl of pasta with salad.

A little heads up for other intermittent fasters out there - Miracle Noodles. 

As the website states 'Imagine a world where noodles are calorie free!' Miracle noodles are very low calorie pasta & rice products. Soy, wheat & gluten-free their main ingredient is water! I first read about them in a fantastic article by Anita Chaudhuri in last weekend's Sunday Times Style. I can't wait to try these, they could potentially be a perfect 'fast day' meal!

Let me know if you have tried the 5:2 diet (& how you are doing if your still going!) or Miracle Noodles, would love to hear your thoughts!

Isobel x