Parsnip Brownies…

The ingredients in this chocolate and parsnip brownie work beautifully together – I dare you to try it. The sweetness of the parsnip perfectly complements the rich, dark chocolate. Plus, if they have parsnip in, they surely count as one of your five a day, right?

IMG_5922

Serves 8
Preparation time 10 minutes

Cooking time 10-15 minutes

Ingredients:

  • 150g of chopped parsnip,
  • 50g of Doisy and Dam Chocolate (any will be fine for this),
  • 120g of egg whites or two whole eggs,
  • 50g of sweetener (I used a granulated one but honey, or similar, would work fine),
  • 100g of Buckwheat flour,
  • 100ml of milk (I used a strawberry flavoured one),
  • 2 tablespoons of cacao powder,
  • ½ a teaspoon of baking powder.

IMG_5916

Method:

  1. Grease and line a small baking tin (I actually used a loaf tin),
  2. Pre heat the oven to 160C,
  3. In you blender, pop all of the ingredients.
  4. Blend until they are well combined,
  5. Now pour the mixture in to your prepared tin and pop in to the oven for around 30 minutes or until the brownies are firm to touch,
  6. Take out of the tin and then leave to cool on a cooling rack,
  7. Once cooled, use a sharp knife to cut in to squares.
  8. ENJOY!

UFit drinks… my thoughts.

The sports nutrition industry has become littered with new brands that claim to be the best and provide you with the nutrition to produce ultimate performance. So, when it comes to know what to buy, how good it is and if you can actually trust the brands claims, it can all become a bit mind boggling. So, when I received a lovely looking parcel of protein shakes from UFit drinks, I wanted to see if their ‘on-the-go high protein health & wellness drinks for active men & women’, were as good as they look on the bottle.

img_6400

The taste test:

  • When trying the drinks, I based their taste on what I feel the flavour ‘normally’tastes like and, coming up trumps, for me was the banana flavour. It tasted SO good; like I was drinking an actual banana shake.

The texture:

  • The chocolate was thick and creamy, just as I like a shake to be
  • None of the shakes were runny, so as a meal replacement, they are ideal because you feel as if you have actually consumed something of substance.

The nutritional content:

  • In the ‘normal’ size bottle, the drinks contain a whopping 22g of protein, 11g of carbs and around 3g of fat; ideal to help you recover post work out.
  • In the UFit 50 drinks, there is 50g of protein for only 336 calories! FIT PRO50 is naturally rich in essential amino acids, the building blocks of your body. Essential amino acids cannot be produced by your body, meaning they must be obtained from foods and drink.  They also contain vitmains and minerals and are low in fat, again, ideal post workout!

img_6402

Baking, making and creating with UFIT:

  • The drinks are SO versatile to make things with; you can sub any liquid in a mixture for the drink and can make the ultimate protein pancakes.
  • To make the pancakes, simply blend a banana, one UFIT drink and some flour together and then cook in a frying pan!

IMG_6282.JPG

The price and where to find them:

 

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

 

 

My January favourites…

Food:

For Goodness shakesthese drinks are delicious and are ideal for those of us that consumer our breakfast on the go or need a quick post workout recovery feed.  Not only are they high in protein (around 40g per bottle) but they are fat free, contain around 240 calories per bottle, and only 10g of carbohydrates. I have also used mine as an addition to my healthy bakes; a great high protein substitute to your usual milk choices.

Sukrinbasically, I LOVE SUKRIN products. Not just one of them, but all of them! They are a great addition to sweet and savoury dishes but are also a nutritional powerhouse. The coconut and almond flours are a great substitute for ‘traditional’ flour options as they are naturally high in protein and fibre. I cannot get enough of the cake mix; it is delicious! So light and fluffy which makes it ideal for cakes and pancakes!

Healthy bakes I’ve made using Sukrin

Neat Nutrition; this is a bold statement but I’d go as far to say that this is the best casein protein I have EVER had. It tastes completely natural, makes my cakes go all fluffy and is a brilliant addition to water and flavourings to make a great icing! As stated by Neat Nutrition, Casein is ‘slow releasing to nourish the body over an extended period of time and great to curb hunger between meals. Perfect before bed to help slowly feed muscles while you sleep’, and this I totally agree with! 

slow-release-protein-neat-standalone-products-white-wall-2040px-3_grande

Jim Jams Spreads; the motto for the company, ‘less sugar, great taste’, is definitely true. These spreads are so tasty and you can eat them without feeling any guilt! Once I open a jar, I cannot be stopped! I have used the chocolate spread as a pancake topping, in healthy bakes, in energy balls.. the list is endless!

img_2234
Jim Jams as a pancake topping!

Lizi’s Granolathe fact that there are so many options as to which granola variation of this brand you can have, is the first reason this granola is a winner for. The second is that it tastes amazing; the texture is like no other granola as it isn’t too crunchy and in clumps but instead is more like a muesli. My favourite has to be the high protein granola; I have this most evenings in my flex bowl and have also used it to make some festive energy balls! The low sugar granola is a brilliant addition to savoury dishes; I love it sprinkled over salads. fullsizerender-5

Fitness:

Enertor performance insolesI feel so privileged to run in the same insoles as Usain Bolt! Yes, I am a little star-struck by that thought but, I do genuinely love running these insoles! I had ran too many miles in my trainers and my pace was starting to slip, but with the addition of these insoles in my shoes, I genuinely felt like I was bouncing and wearing new trainers. I had a niggle with my knee and this has now gone.. speaks for itself really!

Sweaty Betty, zero gravity run leggingsthese leggings make me feel as if I have nothing on; they are so comfortable and snug yet really breathable when you run! I cannot get enough of Sweaty Betty; I really do feel that you pay for what you get and it is so true with the amazing quality of their leggings! Some leggings, to me anyway, feel too thick and uncomfortable to run in but these are just perfect!

Lifestyle:

BBC Good Foodthe recipes in the magazines, cookbook and online are all amazing! When the magazine arrives, it genuinely is my favourite time of the month; it is like a monthly birthday! The everyday section is my personal favourite; providing healthy, easy to make recipes!

bbc good food.jpg

 

Thank you for reading; I hope this has been helpful!

Hannah

You might also enjoy:

fullsizerender-4         cookies-4     img_7824

 

 

 Raw salted caramel bars 

This recipe is an ideal sweet treat and snack to placate the sweet tooth without the calories yet full of nutrient dense wholefoods. And, moreover, who doesn’t love the current trend flavour combination that is salted caramel? These treats require no baking and are ready almost instantly.


Ingredients:

Method:

  1. This couldn’t be easier; in your blender, simply pop in all the ingredients and blend until they are well combined.
  2. Line a baking tin with cling film and then spread the mixture over the top,
  3. Pop the bars in the freezer for around an hour,
  4. Take the bars out of the freezer, slice and enjoy!
  5. Store in the fridge for up to two weeks!

 

You may also like:

img_5663  img_6068-1   14145500_1945408709019594_1138995317_n

 

 

 

My favourite products for healthy bakes…

1. Egg Whites,

  • With just 17 calories per egg white and 0g of fat, these are the perfect addition to healthy bakes.
  • They help to bind your ingredients without adding many calories yet help bakes to retain their cake like features.

2. Coconut Flour,

img_6067

  • Coconut flour is extraordinarily absorbent and very little coconut flour is needed to successfully produce a recipe.
  • Naturally high in both fibre and protein, it helps your bakes to remain nutritious and DELICIOUS!
  • I use it for pancakes, cakes, energy balls and protein bars, pizzas and as a binding ingredient in fritters!

3. Avocado,

  • Avocados make just about anything better, from salads to veggie-packed salsas to smoothies.
  • Blending in avocado to your brownies, energy balls or even porridge, adds moisture, a nice creamy texture and no weird flavours!
  • Avocados are a nutrition powerhouse too; rich in monounsaturated fats which can lower the risk of heart disease and cholesterol levels.
  • Find some delicious new ways to use avocado on the BBC Good Food Website!

4. Protein powders,

img_7823

  • Protein helps you build muscle, making look toned and boosting your metabolism which can help you slim down. The addition of protein can help you feel satiated for longer; essential to stop you snacking!
  • They can be substituted gram for gram for flour in any recipe; so are an easy optional add in!
  • With so many flavours, you can really mix up what you make! I use them for EVERYTHING sweet that I bake with! Check out my loaf cake recipes for examples!
  • My favourite whey proteins are: The Organic Whey Protein Company unflavoured protein powder, Motion Nutrition Coconut Whey Protein,
  • For vegans, my favourite whey protein alternatives are: MissFits Nutrition Vanilla Pea Protein, Vivolife UK raw cacao hemp protein powder and That Protein Brown Rice and Cacao Powder protein.

5. Courgette,

img_5220

  • You probably think I’m crazy for adding this in BUT they add SO much volume for so few calories, add lots of moisture and don’t have an overpowering taste!
  • By blending or grating them in to your bakes, you can make a delicious moist bake, contribute to your five a day and use up leftover veg!
  • I use courgette in oats (zoats), loaf cakes and even pancakes! Go crazy!

6. Natural sweeteners,

  • All sugar is sugar, there is no way of getting around that! However, essential to making sure your healthy bake tastes naughty, these natural sweeteners are something that you cannot miss off of your shopping list!
  • My favourites are coconut sugar, Natvia Natural Sweetener, Truvia, Date Syrup and Coconut nectar!
  • Coconut Sugar: has a lovely caramel flavour, a low GI (keeping you full for longer) and contains iron, zinc, and calcium, which can have many health benefits, including stronger bones.
  • Natvia and Truvia: As these are so sweet, you can use so little. They are also low calorie, natural (the ‘sugar’ is extracted from the leaf of the stevia plant) and don’t affect your blood sugar levels.
  • Date SyrupDates are a good source of various vitamins and minerals so Date syrup thus contains the same! Dates themselves are an excellent energy booster with the right type of sugar our body needs. Simply, use it in your teas or anything else that you would use maple syrup or agave!

 

I hope this has been helpful!

 

Hannah x

 

Cranberry Blondie Loaf Cake…

 

It’s getting close to Christmas and for me that means a certain few flavours become prominent in my diet; the combination of white chocolate and cranberries, being one of them! Having chocolate and orange in a healthy way is often thought to be unachievable, but with this delicious loaf cake recipe, I feel that I have overcome this!

sukrin-loaf

Serves 12
Preparation time 10 minutes

Cooking time 50 minutes

 Ingredients

Icing:

Method

  1. Line a loaf tin with greaseproof paper and pre heat your oven to 150C,
  2. Mix together all of the ingredients and leave to rest for 5 minutes.
  3. Using a tablespoon, spoon the mixture into the baking tin and then press down to the top to make a nice flat loaf!
  4. Now, pop the tin in to the oven for around 50 minutes or until golden!
  5. Once out of the oven, leave to cool in the tin.
  6. To make the icing; simply mix the icing sugar with the yogurt until well combined. Now spread this on top of the loaf before sprinkling over the dried fruit and seeds.
  7. Slice and ENJOY!

You may also like:

cranberry-and-orange    img_8125     img_7824

P-P-P-Pancakes.

If you’ve followed me for a while, you’ll know that I LOVE pancakes.. especially a big stack on a Saturday (stackurday)! So, I just had to share my staple recipe with you all!

You will need:

  • 50g of egg whites,
  • 50ml of liquid (I vary between fruit juice, coconut water, dairy and non-dairy milks etc),
  • 1 teaspoon of sweetener (I use natvia or truvia, you could use any that you fancy),
  • 1/2 a teaspoon of baking powder,
  • 15g of protein powder (any flavour and type of choice),
  • 10g of casein protein (I use Neat Nutrition as it is THE best),
  • 25g of flour (remember that coconut and almond flour are more absorbant so will require more liquid).
  • Optional add ins; superfoods (maca powder, beetroot powder, matcha powder), chocolate chips or cacao nibs, raisins or other dried fruit, granola and obviously cacao powder!
  • Toppings; go crazy! I love chocolate sauces (cacao powder, yogurt and sweetener mixed together), peanut butter, caramel, Musclefood sugar free syrups or just a simple layer of yogurt!

Method:

  1. In a bowl whisk together your egg whites and liquid until the mixture has doubled in size and is nice and fluffy!
  2. Whisk in to the egg whites, the sweetener and baking powder.
  3. Now add in the rest of the ingredients, continuing to whisk until they are well combined.
  4. Leave the mix to rest for 5 minutes.
  5. Now grease your frying pan and heat the pan on a medium heat.
  6. Drop a tablespoons worth of mix in to the pan; cook on one side for three minutes and then flip and cook on the other for around 2 minutes!
  7. Keep doing this until you have a mighty stack!
  8. Now go toppings crazy and ENJOYYYY!

Hannah xx

You may also like:

img_8042     img_6263     fullsizerender-4

Chocolate Orange Christmas Pudding

We all love Christmas (well, most people do) and food is one of the most important parts! To me, the sweet scent of oranges, and a cheeky chocolate, are two of the main foodie  features of my Christmas menu, so I just had to combine the two!

fullsizerender-6

Serves: 8

Preparation time: 15minutes

Cooking time: 40 minutes

 

Ingredients:

– 1 slice of gluten free sourdough loaf made in to breadcrumbs,

– 20g of natural sweetener ( I used Truvia),

– 100g of egg whites,

– 2 tablespoons of cocao powder,

– 1/2 a scoop of unflavoured casein protein (I used neat nutrition),

– 25g of unflavoured whey protein (I used The Organic Protein company),

– 50g of gluten free flour,

– 1/2 a teaspoon of baking powder,

– 100ml of orange juice,

– 100g of dried mixed fruit,

 

For the topping:

– 100g of chocolate

Method:

  1. Grease and line an oven proof bowl,
  2. Preheat the oven to 150c,
  3. This is really easy to make; simply, combine all of the dry ingredients and then add in the wet ingredients!
  4. Mix until well combined,
  5. Pour in to the prepared bowl and bake for 50minutes!
  6. Take out of the oven and leave to cool in the bowl!
  7. Take the cake out of the bowl, melt the chocolate and pour over the top!
  8. ENJOY!

You may also like:

cranberry-and-orange     fudge6    fullsizerender-5

 

Cranberry and orange loaf

This recipe is a delicious low carb, high protein take on a Christmas favourite; a highly addictive recipe that you can eat for breakfast, a snack or as a tasty pudding!

cranberry-and-orange

Serves 12

Preparation time 10 minutes

Cooking time 30 minutes

Ingredients:

For the topping:

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 granola on top!
  6. ENJOY!

xxx

You may also like:

14474483_691071307710455_9104985356444368896_n    img_8780-1     14591167_1806556436295679_3493670292855717888_n