Goldenberry protein bites…

You’re probably wondering what on Earth a goldenberry is and, to be quite honest, I was too when I received them! So, google (and my life saving iPhone) came to the rescue with all the answers I needed. Basically, a goldenberry is a dried physalis; a Peruvian fruit that has a nice sweet flavour and is high in both iron and fibre. Therefore, I just had to add it to a recipe! 

These bars couldn’t be easier to make; they’re a simple chuck it in the blender and blend until blended kinda thing.. and, if you don’t have goldenberries? Well, sub them for any dried fruit you like! I feel that dried mulberries and apricots have a similar flavour! 

Anyway, find the recipe below! 

Ingredients: 

– 50g of dried golden berries,

– 50g of dried figs or dates,

– 2 packets or 60g of seeds (I used good4unutrition),

– 40g of protein (I used a vanilla flavour),

– 20g of crunchy peanut butter,

– 25g of agave nectar,

– 50g of liquid (I used milk).
Method:

1. Line a baking tin with clingfilm,

2. Pop all of your ingredients in to a blender and blend until well combined,

3. Tip the mix into the baking tin, press down until nice and flat,

4. Pop the mixture in the fridge to set,

5. Cut in to squares and enjoy! 
Hannah x 

The HollyBush, Witney… my thoughts.

Last week, I felt very lucky when heading to The HollyBush to try their food (and drinks). After talking to my friends who live in the area, I was promised great things, and the meal didn’t disappoint.

Firstly, when we arrived at the pub, it was really easy to park on the road outside, we had a 2 minute walk to the door (if that) and Witney has many places available in which you can park for free! We strolled in, were greeted with lovely smiling faces and seated at a lovely table near a fireplace!

The atmosphere in the pub was brilliant; background music that wasn’t overpowering and many other customers happily chatting (and drinking) away!

The drinks menu was the first thing I looked at and the cocktail options, as well as beers, wines and soft drinks, were amazing! So much so, that I didn’t know which cocktail to go for. In the end, I chose Passionella (because it contained Limencello, my favourite) and it was delicious! A great way to start the evening!

The Menus (the normal one and specials) had so many tasty options; I was stuck for choice! Normally, I am really fussy and don’t like many things on the menu, so being stuck for choice, says a lot (in a positive way)! In the end, we chose smoked salmon with sourdough bread and scallops with a cauliflower puree for starters, follwed by a chicken and stuffing wellington and a prawn Vietnamese noodle soup for mains!

When our starters arrived, they looked amazing and they tasted just that! They were really nicely laid out on the plate, of a great temperature to eat immediately and both tasted great! The scallops tasted SO GOOD; I would definitely order them again!

The mains were of the same level of taste and appearance as the starters; I’d never had the soup before, so was excited to give it a try! I loved it and it is definitely something I will have a try at making myself!

Overall, I feel that the price, taste and atmosphere was all brilliant and, due to this, I would definitely return!

Hannah x

 

Cookie dough bliss balls…

Cookie dough is one of my favourite treats, so when made I came up with this recipe to have it in a healthy way, I just had to share it with you! The combination of proteins, fats and carbohydrates means that these balls make the ideal mid morning snack to keep you full until lunchtime.. without them I would be getting HANGRYYYY!

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Ingredients:

  • 40g of Coconut flour,
  • 40g of Vanilla protein Powder,
  • 1 of each of Whitworths shots; Toffee and Pecan and Raisin and Chocolate,
  • 30g of Coconut and Almond butter (The Pip and Nut Sachets are ideal),
  • 150ml of milk.

Method:

These couldn’t be easier as all you have to do is:

  1. Mix all of the ingredients together until well combined,
  2. Leave the mix to sit in the fridge for an hour,
  3. Roll the mixture in to balls.
  4. Enjoy!

Let me know if you try them and tag me on instagram (@_hannaheats, if you do)!

 

My go to zoats recipe…

If you love adding volume to your breakfast, then you will LOVE zoats.

I am a massive lover of adding volume to my food to make something so tasty last even longer and zoats do just that! This is the most basic idea yet is super tasty, will keep you full for a nice, long time and can be done in SO many different ways. So, basically, go grab a courgette!

What are they?

They are quite simply a mix of courgette and oats.. sounds strange, right? And, I was dubious to start off with but now I’m, quite simply, obsessed.

I specifically like pro-zoats; adding a bit more protein in to my meal to keep me satisfied for even longer.
The basic recipe:
– half a grated courgette,
– a serving of oats (change this to suit your needs; I use Nutriseed Superfood oats and they are delicious),
– a teaspoon of cinnamon,
– 250ml of liquid (I, more often than not, use water),
To make pro-zoats add in:
– a scoop of protein of choice,
– egg whites (I use two chicks products)
To make the basic recipe, combine all of the ingredients and microwave until they are of a nice, thick consistency (around 3 minutes).
If using egg whites, add the whites in after 2 minutes, mix, and microwave for a further minute. Then, when ready, stir in the protein powder and eat.
Different flavour options:
1. Chai Spiced; simply add in cinnamon, vanilla, nutmeg, ginger and cardamon to your mix. I’ve topped it with a plum compote.
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 2. Chocolate zoats; add in some nutriseed Cacao powder and cacao nibs,
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 3. Beetroot and Vanilla zoats; grate in some raw beetroot when you grate in the courgette and add in vanilla essence.
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4. Simple cinnamon:
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For more recipe inspiration, check out my instagram @_hannaheats AND don’t forget to tag me in your creations!
xxx

 

February Favourites.

Who else is in agreement that February went so (too) fast? But, before March rolls around, I thought I’d go over some of my favourite products I’ve been eating and using this month.

Food:

Ripped Kit; I love these boxes as they open your eyes to the best of the massive range of protein bars on the market. Every month you get a delivery of the newest and most delicious protein based snacks to help keep you on track to reach personal fitness targets.

This month, the box contained the new grenade bar; one that I have been dying to try and it didn’t disappoint. It has also opened my eyes to other protein bar options on the market; I particularly like the Fulfil bars and, in last months box, the battle-oats bar which was a great, quick breakfast on the go!

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Two Chicks products; chirps and egg whites: I love this brand (and the lovely lady behind it).  The egg whites are just so handy; 17 calories and 0 grams of fat per serving and SO versatile. I use them in my baking, breakfasts, to make egg fried rice, pad thai, mug cakes.. the options are endless (See below)! And the chirps? Well, they are a great, low carb, high protein, delicious snack to have on the go. My favourite flavour is the sea salt and cracked black pepper but they are all super tasty!

That Protein: are an organic protein company who produce THE tastiest protein. Thatprotein create protein that is made from premium organic plant protein powders and superfoods combined in to one product. The protein is natural, organic, cold pressed and pure and never processed by heat over 40 degrees. Alongside this it is ALSO dairy free with no added sugars, non GMO, no sweeteners AND free from anything artificial; literally no negatives about it.

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Having been lucky enough to receive a lovely, surprise package of their Chirpy Chirpy Choca Mocha Super Protein, I didn’t hesitate in trying it out. The Chirpy Chirpy Choca Mocha Super Protein is:

  • Made from brown rice protein; a complete plant protein that helps support healthy muscles, skin, hair and nails.

  • Made from Raw Cacao; a top source of antioxidants and packed full of iron and magnesium.

  • Contains caffeine to wake you up in the morning or pre-workout.

So, after all that, I have also developed a simple, delicious and nutritious breakfast/snack/pudding for you as a Choca Mocha Protein Mugcake.

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Recipe:

  • 25g of Chirpy Choca Mocha Protein Powder,

  • 50g of Two Chicks Products egg whites,

  • 1 tablespoon of Nurtriseed UK cacao powder,

  • Optional teaspoon of Maca Powder,

  • 1 teaspoon of baking powder,

  • Enough water to make a batter like consistency,

Simply grease a mug or small bowl with coconut oil, put in all the dry ingredients, add in the egg whites and mix it together and then slowly add in water until you have a batter like consistency.

Pop cling film over the top and microwave for 30 second sessions until it is bouncy/ firm on top!

Then top with whatever you desire.

Optional extras to mix in the batter are endless.  I’ve tried:

  • Cacao nibs,

  • Nut butter (make the mixture, drop in a teaspoon of nut butter and then microwave),

  • Dried nuts and fruit,

  • Berries (do the same as with the nut butter)

Fit Kitchen: Don’t get me wrong, I love meal prep- I find it so therapeutic- but sometimes you just don’t have the time. And, this month has gone that way; work has been crazy and available time has been minimal.  Therefore, these delicious, protein packed, low calorie meals have come in so handy; keeping me full until snack time and the hunger pangs at bay. My personal favourite is the Pad Thai Chicken with zesty sauce; only 288 calories, all natural ingredients, 3 of your 5 a day and most importantly DELICIOUS.

Fitness:

My Fitbit Blaze; I loveeeee my blaze and have @whenharrymetsalad to thank for having one! It tracks my steps (making sure that I am active throughout the whole day, not just at the gym), my running routes (this means that I can make sure I am progressing run by run, week by week, in order to meet my pace goals), my weight training sessions (making sure I keep my heart rate up at all points; not just when I’m warming up) and most importantly tells me how many calories I’ve burned (I’m currently cutting, so this helps me to stay in a slight calorie deficit).

Lifestyle:

Sunday walks with those who matter the most; this might sound such a silly one, but taking the time to spend quality time with those you often take for granted is a must in life. My Mum, sister and I have been making sure that we go on long, country walks on a Sunday to forget our worries and just let the world go by.

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Grab your wellies and get out in to the countryside!

Hannah x

The importance of meal prep.

I am a big supporter of meal prep. You don’t have to be a body builder, or even a gym goer, to partake, and it saves so much time in the week when you’re busy and making meals for the next day is the last thing you want to do! I know it seems like a gargantuan task, but it’s importance in achieving your goals (however big or small) really can’t be underestimated. Knowing what to eat, how much to eat, when to eat and then preparing your meals is one of important aspects of achieving a healthy, balanced diet.

The key to getting it right is finding a few staples that are quick and easy to prepare yet packed full of healthy fats, protein and carbohydrates. I have a few staple foods (chicken, vegetables, oats and protein powder) that can be used in many, more adventurous ways that don’t allow me to get bored of my midday meals!

Why meal prep?

  1. Save money; buy going on just one food shop, with a list, per week you are not going to be tempted by things that are on offer that you don’t reallllly want!
  2. Save time; cook all your meals in one fowl swoop and that’s it, you’re done!
  3. Keep your meals clean and nutritious so that you stay on track with ease.
  4. Save mid-week stress; you can just come home and relax!

How do I meal prep?

For this, you simply have to make meals in bulk!

  1. The simplest way, for lunch, is to double up your meal from the night before.
  2. Roast a tray of your favourite veg and then separate in to individual tupperware.
  3. Make a meal and freeze it in portions; curry is a great option for this!
  4. Roast multiple chicken breasts and refrigerate until you need them!

Meal prep ideas:

Breakfast:

  1. Overnight oats; there are so many options to find online! I like a simple mix of cinnamon, oats, vanilla protein, milk, berries and a sprinkle of granola!
  2. Pancakes/Waffles; a nice treat in the week! You make these in bulk and refrigerate or freeze and then just get out when you want them! Find my staple pancake recipe here! Instead of the lavish toppings, I serve with yogurt and fruit!
  3. Breakfast cookies and loaves; again, I make these on a Sunday to have on both Monday and Tuesday! So quick and simple to make! Head to the loaf cake section on my blog!

Lunch:

  1. Bro food; roasted chicken breast with steamed veg and spinach. Sometimes I add in a hard boiled egg for extra protein.
  2. Fritattas/egg muffins; mix together any eggs and veg that  you fancy, tip in to a muffin tin or baking tray, pour over whisked egg and oven cook until firm to touch!
  3. Chicken, quinoa and veg.
  4. For a vegan option; buddha bowls are great. A mix of roasted veg, lentils and hummus.

Snacks:

  1. Hard boil eggs,
  2. Make energy balls; I love these! Find my favourite recipes here.
  3. Carrot and cucumber sticks dipped in nut butter,
  4. Melon and nuts,
  5. Seeds,
  6. Chirps are great; they are packed full of protein and keep me full for a long time,
  7.  Paleo bakes; blondies, brownies, cookies etc.
  8.  Mug cakes; a mix of egg whites, protein powder, coconut flour, mashed banana and baking powder. Pop in the microwave for 1 and half minutes and then you’re sorted!

How do I know what to buy/prep?

Make a plan! I get out all my favourite cook books, decide what I want to eat that week, make a list and shop away!

 

I hope this has been of some help!

 

Hannah x

 

 

Raspberry and vanilla loaf.

This raspberry and vanilla loaf is delicious; I literally couldn’t stop going back for more. And, what’s even better, is that I came about this recipe purely by accident.

I love making quick loaves; they are so good for breakfast, snacks and pudding! The casein makes the texture really moist and the cake really bouncy! If you don’t have casein, or protein for that matter, just sub for more flour and add in vanilla essence!

Ingredients:

For the cake:

  • 60g of Vanilla whey protein,
  • 25g of Casein (I use Neat Nutrition),
  • 100g of raspberries,
  • 50g of sesame flour,
  • 20g of melted coconut oil,
  • 250ml of coconut water,
  • 50g of coconut flour (I used The Groovy Food Company),
  • 150g of egg whites (I used Two Chicks),
  • 1 teaspoon of sweetener (I used Natvia).

For the icing:

  • 100g of natural yogurt (I used The Collective),
  • 25g of Casein protein,
  • 1 tsp of beetroot powder,
  • Coconut, seeds and chocolate to decorate!

Method:

  1.  Line and grease a loaf tin and preheat your oven to 160C,
  2. Mix together all of the cake ingredients; making sure to mix them well!
  3. Pour the mix in to the tin and pop in to the oven for 30 minutes,
  4. Take the cake out of the oven and out of the tin before placing on a cooling rack until it has cooled completely.
  5. Now to make the icing; simply mix all of the iing ingredients together and spread over the loaf! I’ve then sprinkled over the toppings!
  6. ENJOY!