I decided to brush off my baking skills after not having baked for a week or so and revert back to how I used to do my baking – high protein, lower fat, medium carb. Why? I noticed I had once again reverted to the over consumption of protein bars purely out of convenience. And whilst protein bars are great, they’re essentially just a glorified chocolate or candy bar. On the whole, they’re generally full of sugar alcohols and an ingredient list longer than the petition to take back the invitation of Trump’s pending visitation.
And whilst this may appear to your uninformed fellow passengers that you are indeed, eating full fat, full sugar cake for breakfast as you sit on the train innocently munching away, it is in fact, nutritionally speaking, not as bad as initially meets the eye. Yes, there are sweeteners involved, there’s processed protein powders and the hardcore ‘clean eater’ may want to perform some form of exorcism over it (although what is clean eating really?!). But if you look at the ingredients, what you have here is fairly balanced.
There’s some healthy fats and fibre (although slathering with your favourite nut butter is whole heartedly encouraged) from the coconut flour, almond flour and egg yolk – if you aren’t using all whites. There’s wholegrain, low GI carbohydrates from the oats. There’s four different protein sources to help hit a varied amino acid profile and varied time release – vegan protein, beef protein, egg and greek yoghurt. And finally, there’s courgette and blueberries to help contribute towards your micronutrient intake. And this, ladies and gentlemen, is how it’s possible to eat an entire cake or bake in a day.
What’s more, I find my energy levels are far more stable when I opt for this as opposed to a protein bar in desperate ‘I NEED FOOD NOW’ times of hunger (or boredom). I’m much more satiated from this than a protein bar, and my stomach and bank balance also thank me for it. As do those I live with – if you’ve ever over consumed on protein bars, or have attended the famous BodyPower expo in Birmingham and taken full advantage of every protein bar sample going, you’ll know what I’m referring to here.
- 30g vanilla vegan protein
- 30g vanilla beef protein isolate
- 30g oat flour
- 20g coconut flour
- 20g RF almond flour
- 1 tbsp granulated sweetener or coconut sugar
- 1/4 tsp psyllium husks
- teeny pinch xantham gum (opt)
- 1/2 tsp baking powder
- 60ml egg white (or one whole egg)
- 60g greek yoghurt
- 80g courgette, (peeled weight), grated
- 80ml milk (I used almond)
- stevia drops, to taste
- 60g blueberries
- Preheat oven to 175C.
- Combine the dry ingredients together in a bowl and mix. Make a well in the centre and add in the remaining ingredients, except the blueberries. Blend together until smooth and fold in the blueberries.
- Scrape into a baking dish (I used this 18cm dish) and bake for 45 minutes
- entire bake: 568 calories, 48g carbs, 77g protein, 10g fat, 18g fibre
- 1/6th: 91 calories, 7.7g carbs, 12.3g protein, 1.6g fat, 3g fibre