Dairy free zone here! Super moist, plenty of bananarama flavour with a handful of fresh blueberries – which, when baked in cakes, turn into little bursting pockets of delicious all-natural blueberry jam, and is my all time favourite thing to do when I have a punnet of fresh blueberries.
Unfortunately you don’t get the same effect using frozen blueberries – the effect of freezing means the skins have already burst due to the expansion of the liquid within the cells, but the flavour will still be the same. This is a moist (sorry to those who hate on the word moist, but it’s MOIST), dense loaf rather than a light and fluffy one, but it isn’t heavy on the stomach.
This has worked perfectly for me the past couple of mornings as both a pre-workout breakfast, and post workout refuel that’s quick and easy..because it’s already done for me! The banana and wholemeal flour provide both quick and slow release carbohydrates, as well as potassium from the banana. The protein powder, soya yoghurt and egg give plenty of protein to help the muscle repair process following training. And finally, it’s low in fat which for me personally, I find is best pre and post workout.
After much trial and error, I have come to realise that whenever I have a moderate-high amount of fat in the morning before I’m heading to the gym (peanut butter tub I am most definitely looking at you my friend), I find myself feeling very sluggish and lethargic and as though I haven’t properly woken up. This…or of course that I haven’t still woken up. Entirely possible. So for me personally, I find that having low GI, complex carbohydrates such as oats or wholemeal flour in some form, along with a moderate amount of quick releasing carbohydrate such as fruit (…or a doughnut), and a good amount of protein provides me with the energy I need.
- 90g banana, chopped
- 50g courgette, peeled weight, diced
- 45g (1 extra large) egg white
- 75g soya yoghurt
- 15ml almond milk
- 32g vegan protein
- 10g coconut flour
- 1 tbsp (15g) granulated sweetener or coconut sugar
- 1/2 tsp baking powder
- 1/2 tsp vanilla extract
- 1/2 tsp cinnamon
- 1/4 tsp psyllium husk
- 30g strong wholemeal flour
- 50g fresh blueberries
- 1 large square (10g) dark chocolate, optional
- Preheat the oven to 180C. Prepare a small loaf tin by lightly greasing and lining with baking paper.
- In a bowl, add all of the ingredients apart from the wholemeal flour and blueberries. Use a hand blender to blend until smooth, or alternatively, blend in a food blender. Sieve or stir in the wholemeal flour and mix until no lumps remain. Stir in the blueberries.
- Scrape the batter into the prepared loaf tine and bake for 40 minutes.
- If adding the chocolate drizzle, once the loaf has cooled, gently melt the chocolate in the microwave, or over a bain marie, and drizzle over the top.
Macros (per loaf minus chocolate): 417 calories, 56.6g carbs (17.5g sugars), 39g protein, 5g fat (1.9g saturated), 12g fibre
Note: this is a single sized serving but I have doubled it and baked it into two tins and it’s worked just as well.