Cinnamon roasted sweet potatoes & banana cashew cream: the best pre-workout breakfast

Zanne Breakfast , , 0 Comment

Here’s my new breakfast obsession: white sweet potatoes roasted in cinnamon and coconut oil, served with a banana and cashew butter cream.

I see you looking at me funny. Sweet potatoes? For breakfast?

Well, not usually. But I recently learned that sweet potato is a great food to have before training and seeing as I train around midday on weekends, I decided to move sweet potatoes to the breakfast menu. Now it’s no secret that I have a sweet tooth and savoury breakfast just won’t do for me, so I had to find a way to sweeten up those sweetie spuds. Coconut oil and cinnamon seemed like a good place to start.

I’ve found white potatoes work best because they have a lighter flavour – kind of fruity – and they go so well with cinnamon. And of course I’m having them with cashew butter because I have everything with cashew butter.

And because I can’t eat unlimited cashew butter (no matter how much I’d like to!) I also figured out that if you mix around 20g (a generous teaspoon) of it with a mashed banana, you not only get a super delicious, creamy dip, but it the resulting dip also goes a lot further. For example for dipping a load of roasted sweet potatoes!

cinnamon-sweet-potato-cashew-banana-dip

The recipe below is based on my pre-training macros but obviously adjust as needed! I have them with a vegan protein shake to cover my protein needs.

CINNAMON ROASTED WHITE SWEET POTATOES WITH A CASHEW BANANA DIP
505 calories | 73 carbs | 20g fat | 10g protein

200g white sweet potatoes
1 medium banana
20g cashew butter (I use Meridian)
1 tsp coconut oil
cinnamon

Ideally parboil and chill the sweet potatoes the night before, as they will also crisp up more when you chuck them cold into the hot coconut oil.

Cut the sweet potatoes into 1cm slices, then halve or quarter the slices to make bite sized chunks. Parboil in boiling water for ca 8 minutes or until they are soft when prodded with a fork.

Preheat the oven to 200°C.

Put the coconut oil into a small roasting tray (I use a brownie tin) and heat up in the oven for a few minutes. Put in the parboiled and chilled sweet potato chunks and mix well so they are coated with oil evenly. Sprinkle over a light dusting of cinnamon and mix again. Place in the oven and roast for ca 15 minutes, or until the potatoes start to crisp up around the edges. It helps if you turn them a couple of times.

In the meantime mash the banana with a fork and mix in the cashew butter until you have a smooth cream.

When the sweet potatoes are crispy, serve with the banana cashew cream on the side. Sprinkle over more cinnamon to taste.

Enjoy, then GO SLAY YOUR WORKOUT.

Healthier breakfast: fruity bread toppings

Zanne Breakfast, Healthy snacks , 0 Comment

Nothing beats a slice of homemade wholegrain bread or a toasted bagel for breakfast, but butter and jam aren’t necessarily the healthiest things to put on top of your toast. Here’s a simple idea for lighter options that aren’t only nutritious and lower in sugar, but also a great way to add freshness, variety and colour to the breakfast table.

It’s all about the fruity toppings!

fruit-topping2

My nan likes to top her toast with yogurt instead of butter for a lighter option, and growing up around her it’s a habit I picked up. Now that I’m vegan I use soya yogurt (Provamel has a great range of sugar-free flavours) or nut butter – in particular my all-time favourite food, cashew butter.

I used to put jam on those, but one thing that always bothered me about jam is that it’s way too sweet and doesn’t have enough of the actual flavour of whatever fruit it’s made from. Because, let’s face it, strawberry jam is a million miles from the flavour of fresh strawberries. Same for most others. A few years ago I started swapping jam for fresh fruit, simply sliced up and arranged over my yogurt or nut butter. Not only is this option less processed and free from added sugar, it’s also bursting with fresh, fruity flavours.

fruit-topping4

Here are a couple of glorious combinations:

  • Peanut butter + banana + blueberries (especially tasty on toasted bagels)
  • Cashew butter + sliced peaches (if you have a vanilla grinder sprinkle some of that over!)
  • Soya almond yogurt + almond butter + raspberries
  • Cashew butter + strawberries (also delicious in a toasted deli wrap!)
  • Soya vanilla yogurt + red grapes (try it on rye bread)
  • Almond butter + sliced figs + bananas
  • Peanut butter + sliced apple + a dusting of cinnamon

fruit-topping1

The options are endless really when it comes to flavour combinations. Just grab some fruit and get creative for a fresh and healthy start to the day!

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Best ever banana brownies (vegan, gluten-free, no added sugar)

Zanne Cake, Healthy snacks , , 0 Comment

vegan-gluten-free-banana-brownies

I’m not even kidding you – these are the best brownies ever. Gooey, chocolatey, banana-ey and gloriously guilt free, because they’re packed full of nutritious ingredients, with no added sugar.

As most of my brownies, they’re based on chickpeas, oats and dates. I don’t follow a gluten-free diet, but I prefer using chickpeas because it means you don’t need eggs and can still get a dose of protein. (I’m not vegan either, by the way, I just like to avoid dairy and eggs as much as I can.)

These can be whipped up in a food processor in five minutes and are a great way to use up very ripe bananas.

HEALTHY BANANA BROWNIES (VEGAN, GF)
Makes one 24cm square tin – ca 16 brownies

100g oats*
1 can (240g) chickpeas, rinsed and drained
150g dates
30g agave nectar
70g peanut butter (or other nut butter)
30g cocoa
1 tsp baking powder*
2 large ripe bananas (or three small ones)
250ml milk alternative (I use Oatly or Rice Dream, but nut milks work too
1 tsp coconut oil for the tin

Preheat the oven to 170°C. Brush a 24cm square (or equivalent size) brownie tin with coconut oil.

Put all the ingredients into a food processor and process everything into a smooth mixture.

Fill the mixture in to the brownie tin, spread evenly, and bake at 170°C for around 30 minutes, or until a toothpick stuck in the middle of the cake comes out clean. It’s ok if you still get a slight wobble in the middle; that will ensure you get a brownie-like consistency.

Leave to cool in the tin, then cut into squares or slices.

Store in the fridge. They’ll keep up to a week.

* To ensure the brownies are gluten-free us GF-certified oats and baking powder.

banana-brownies-photo-session

Eating out: Mon Way Bistro – all you can eat vegan buffet

Zanne Eating out , , 0 Comment

A vegan bistro just opened in my neighbourhood, and as if that’s not reason enough to celebrate and dance with joy, it also offers an all you can eat buffet every day!

I absolutely cannot contain my excitement at the opening of Mon Way Bistro. It’s a wonderful addition to West Hampstead’s food scene. We’re not short of vegan options here, with most restaurants on the high street and beyond being quite good at it in general. But a whole restaurant dedicated to vegan food?! On my doorstep?! I’m ecstatic!

Mon Way serves a wide range of ever-changing hot mains, soups, sides, salads, dips and cake. Yes, even the cake is included in the buffet and you get a choice of several options every day, as well as other sweet treats like vegan truffles and pastries, to name a few.

monway-lunch
A typical Mon Way buffet plate: Romanian-inspired rice and cabbage main with spiced rice and pomegranate salad, root veggie salad and beetroot dip, and a spinach and baby tomato salad topped with gorgeous vegan feta cheese.

Buffets are often themed for the day – Italian, Mexican, Eastern European, Middle Eastern, etc – but also offer a great variety of different dishes for every taste, and a great way of choosing to what level you want to indulge – or keep it healthy.

I’m a big fan of their range of salads, especially anything featuring grilled aubergines and smoked chickpeas. The Italian bread and tomato salad is to die for – so simple, yet literally one of the best things I have tasted in my life. As is the butter bean dip, which features some magical secret ingredient (well, caramelised onion) that makes it utterly irresistible. There’s usually a pasta dish to be found, either as a main (glorious veggie lasagna!) or as a salad, and baked or stuffed veggies are another staple.

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Stuffed baked courgettes with aubergine, bulgur and chickpea salads.

Now, for the desserts: we’re talking vegan brownies dripping with fudge sauce, gloriously fluffy apple cake oozing caramel sauce, vegan almond croissants, funky spinach or tomato based cakes with little coconut cream hats, as well as an ever changing range of chocolate truffles and recreations of delights such as Ferrero Rocher and Raffaello.

monway-brownies
Vegan chocolate and chilli brownies with fudge sauce!

Am I biased? Hell yes, I am, because this is my absolute favourite new restaurant and I’m discovering a new favourite vegan food every time I eat there. Plus, the owner and the chef are absolutely lovely, always take great are to cater to any kind of food allergies or preferences, and they clearly love food as much as I do.

Whether you’re local to north-west London or not, Mon Way Bistro is a trip worth making.

Check out their Twitter @monwaybistro for daily menu updates and Instagram @monwaybistro to feast your eyes.

monway-takeaway
They also do takeaways by the way and they are generously sized, so you get a substantial dinner and a lunch for the next day out of it.

Healthy hack: deli wrap pizza base

Zanne Lunch & dinner 0 Comment

Let’s face it: pizza is the best. There’s no life without pizza, no matter how health and fitness-conscious you are.

Of course you can save it for a rare treat, but if you want some pizza comfort without all the calories and carbs in between, here’s a little trick for a lighter and healthier pizza. Added bonus: it’s ready in less than 20 minutes!

And it’s the easiest thing ever: just swap the base for a deli wrap! Top with your favourites, bake, done. Beats any ready meal pizza for flavour, and so much quicker than making your own base.

tortilla-pizza2

Here’s a quick guide (cause you don’t really need a recipe) to get you from peckish to pizza in 20 minutes:

  • Preheat oven to 200°C
  • Line oven tray with baking paper (or if you have pizza stones, even better!)
  • Grab a couple of wraps (I use Mission Deli)
  • Blitz half a tin of chopped tomatoes with a clove of garlic and some fresh or dried herbs
  • Spread a thin layer of tomato sauce on each wrap
  • Throw on your favourite toppings: I like to use a large handful of chestnut mushrooms and a bit of kale
  • Season
  • Grate over your favourite (vegan) cheese
  • Bake in the oven for 10-12 minutes, or until the sides edges of the wraps go crispy
  • Slice up and enjoy!

tortilla-pizza1

Eating out: Mooshies London – vegan burger bar

Zanne Eating out , 0 Comment

So, I’ve finally been for my first eat out vegan burger! Excitement!

People have been recommending Mooshies vegan burger bar in east London’s famous food location, Brick Lane, for ages, but as I’m living on the other end of town it never seemed quite worth the trek for the sake of a burger. But when a (fellow vegan) first date wanted to meet up in Liverpool Street I took the opportunity and dragged him over to Mooshies for dinner.

The date, in case you’re wondering was a disaster. But the burger was delightful!

Mooshies offers a simple menu with a choice of jackfruit (aka mock ‘pulled pork’), quinoa and black bean (fake ‘beef’), and battered aubergine (uhm, ‘fish’?!) burgers. They all come in wonderfully squishy brioche buns, with vegan cheese & may options and all the trimmings, plus a range of exciting vegan-friendly sides.

mooshies-burger

I tried the jackfruit burger, which came dripping with BBQ sauce and vegan cheese, and it was an absolute feast – not necessarily a healthy option, but oh so indulgent. Plus a side of crunchy, refreshing slaw and super crispy sweet potato fries.

Now, being the health nerd I am you won’t see me in a fast food joint that often, and I don’t think I’ll be travelling all across town for even the best of jackfruit burgers on a regular basis. But if you’re in the area and looking for a tasty vegan treat, definitely grab yourself a Mooshies!

Food obsession: Krisprolls wholegrain complets

Zanne Healthy snacks , , 0 Comment

It’s no secret: I LOVE bread. The crispier and grainier, the better.

And now I have discovered a new bread love: Krisprolls wholegrain complets.

When my housemate brought home a bag of Krisprolls I ‘sampled’ (ok, stole) one as soon as she turned her back on it. (Don’t worry, I replaced it. I didn’t have a choice because I ate half the bag before I even realised, so I immediately went and bought her a new one!)

Krisprolls are my new snacking heaven: small enough for a little in-between treat, wonderfully crispy, and they work well with both sweet and savoury toppings.

krisprolls

Here are two favourites: cashew butter + sliced strawberries (or grapes, or bananas), and hummus and green olives.

Ok, maybe not so much of a snack, as I tend to eat a meal’s worth in one go. But oh so delicious.

Thanks, Sweden! <3

Quick breakfast: Nectarine Melba protein toast

Zanne Breakfast , , , 0 Comment

Here’s some quick inspiration for a healthy summer breakfast: homemade spelt and sunflower seed bread, topped with vanilla protein soya yogurt*, nectarine and raspberries.

nectarine-melba-protein-toast

* For the protein soya yogurt I use 5 tsp of plain Alpro mixed with a 3/4 scoop of PHD Diet Whey vanilla protein powder. It’s my go-to breakfast protein boost that I rely on pretty much daily for my toast topping. The vanilla flavour works well with peaches, nectarines, raspberries, blueberries and grapes. And chocolate flavour protein powder is great paired with bananas and strawberries.

The best ever healthy brownies! (Vegan, GF, no added sugar)

Zanne Cake , , , , 0 Comment

vegan-gluten-free-brownies

Not going to lie: I love cake. One of the biggest challenges of consistent healthy eating is to resist the temptation of sugary treats. Of course I eat them – occasionally. But cutting down on sugar has done so much good for my health – happier stomach, clearer skin, no more insane blood sugar fluctuations – and I’d like to keep it that way. I can’t go long without sweet treats though, so to prevent the inevitable sugar binge I have integrated a load of healthy sweet alternatives into my daily diet.

One of them is this brilliant cake alternative, which is not just utterly delicious but also incredibly versatile. I always have a batch in the fridge and rely on them for my daily afternoon snack – you know, that 3pm low in the office when everyone gets their Snickers out and you’re just dying for a quick energy boost.

These brownies are based on chickpeas, dates, nut butter and oats, making them vegan, gluten-free and refined sugar free. My version is medium sweet, so if you have a very sweet tooth just up the amount of agave nectar a bit. You can also add chopped nuts, a mashed banana, a couple of shots of espresso or chocolate chunks to jazz things up a bit.

The recipe is very flexible and has already evolved into an exciting range of other cakes. My favourite variations so far are apple and cinnamon cake, spiced carrot cake and a total showstopper of a vanilla protein blondie. My friend took the basic recipe and turned it into a spiced pumpkin cake, and is also experimenting with a savoury version. This cake offers a lot of room for experiments.

So give it a try and get creative, throw in your own ideas and let me know in the comments if you come up with new variations!

Sundays are for cake, coffee and good books
Sundays are for cake, coffee and good books

THE BEST HEALTHY BROWNIES
Makes one 24cm square tin – ca 16 brownies

100g oats*
1 can (240g) chickpeas, rinsed and drained
100g dates
40g agave nectar
50g peanut butter (or other nut butter)
30g cocoa
1 tsp baking powder*
250ml milk alternative (I use Oatly or Koko, but almond milk works too)
1 tsp coconut oil for the tin

Preheat the oven to 175°C. Brush a 24cm square (or equivalent size) brownie tin with coconut oil.

Put the oats in a food processor and blitz until they are finely ground. Add all the other ingredients and process everything into a smooth mixture.

Fill the mixture in to the brownie tin, spread evenly, and bake at 175°C for around 30 minutes, or until a toothpick stuck in the middle of the cake comes out clean. It’s ok if you still get a slight wobble in the middle; that will ensure you get a brownie-like consistency.

Leave to cool in the tin, then cut into squares or slices.

Keeps in the fridge up to one week. (They might keep longer but I haven’t tested that as they never survive more than a week in my fridge!)

* To ensure the brownies are gluten-free us GF-certified oats and baking powder.

Vanilla protein blondies: a gluten-free, low-fat, healthy treat

Zanne Cake , , , 0 Comment

vanilla-protein-brownies-vegan-glutenfree-1

Of all the chickpea-based alternative cakes, these indulgent but guilt-free vanilla blondies are definitely the most popular variation so far. They are as sweet and delicious as real cake, but low in fat, gluten-free and high in protein as the rely on chickpeas instead of the usual flour-eggs-butter basis.

The more I experiment with chickpeas, the more amazed I am at the versatility this little pulse offers for baking sweet treats. For the past half year or so, I’ve had a batch of chickpea-based cake slices – flavoured with different ingredients, from cocoa to apple and lemons to almond – in my fridge in any given week. They’re my go-to energy-boosting snack for long afternoons in the office, and a healthy treat for whenever I fancy something sweet.

This blondie version happened when I threw some of my favourite vanilla protein (Diet Whey from PhD) into my basic brownie recipe to see what happens. What happened was simply awesome cake!

vanilla-protein-brownies-vegan-glutenfree

GLUTEN-FREE VANILLA PROTEIN BLONDIES
Makes one 24cm square tin – ca 16 pieces

1 can (240g) chickpeas, rinsed and drained
100g dates
100g vanilla flavoured protein powder (I use PhD Diet Whey)
50g oats*
40g agave nectar
50g peanut butter (or other nut butter)
1 tsp baking powder*
250ml milk alternative (I use Oatly or Koko Dairy Free, but almond milk also works)
1 tsp coconut oil for the tin

Preheat the oven to 175°C. Brush a 24cm square (or equivalent size) brownie tin with coconut oil.

Put the oats in a food processor and blitz until they are finely ground. Add all the other ingredients and process everything into a smooth mixture.

Fill the mixture in to the brownie tin, spread evenly, and bake at 175°C for around 30 minutes, or until a toothpick stuck in the middle of the cake comes out clean. It’s ok if you still get a slight wobble in the middle; these are nicer slightly undercooked so they don’t go too dry.

Leave to cool in the tin, then cut into squares or slices.

These blondies keep in the fridge for around a week.

* To ensure the cake is gluten-free us GF-certified oats and baking powder.