From the gym to school pick-up in T-10 minutes? Back to back meetings with hardly enough time to pee, nevermind eat? Lifemin taking over your weekends?

Sound familiar? Time-crunched days are stressful enough without trying to build in quality meals, so sometimes we need a little help to get us from A to B (or from breakfast to lunch and lunch to dinner). Here’s a quick protein ball recipe I whip up on Sunday evenings to save me a trip to the corner shop. While I’m not adverse to the odd Mars Bar, we can avoid making a habit of reaching for sugary snacks and fuelling the resulting hunger-famine energy crash cycle by filling our handbags/kit bags (and our bellies) with these quality, slow-release, recovery-boosting bites.

All you need is a food processor (if you don’t have one, get one; I promise it will change your life). In 10 minutes flat you’ll have created 15 balls of hunger-busting bliss.

What?

• 1 cup pitted dates
• 3tbsp nut butter (my preference: Pip & Nut Maple Syrup Peanut Butter. I’m Canadian. What do you expect?)
• ¼ cup raw cacao powder
• 1tbsp chia seeds
• 2/3 cups rolled oats
• 1tbsp Pulsin hemp protein
• 1tbsp coconut oil

How?

1. Pulse the dates in your food processor until the mix is smooth. They may form one big ball – that’s normal due to their sticky texture.
2. Add the oats, chocolate, chia, peanut butter, protein & coconut oil and pulse again for one minute, or until evenly mixed and the oats are in fine fragments.
3. Roll into 1 inch balls. The texture should be sticky enough to hold all the ingredients together, but not wet enough to make your hands sticky.
4. Refrigerate and tuck in when hunger strikes. They will keep for 2 weeks in the fridge. Mind you, it’s unlikely they’ll stick around that long.

Need an excuse to eat more protein balls? Join me for any of my weekly classes, held privately or at Sweaty Betty Wimbledon and Paola’s Bodybarre Wimbledon. More information and timetable here. 

Last weekend I had family visiting from Canada and we took them out for a pre-theatre meal at Christopher’s in Covent Garden. There was an amaretto chocolate pave on the menu, with mint ice cream. In the name alone there were three of my favourite ingredients, so my sweet tooth was positively singing. It was so insanely delicious I couldn’t even stop to take a photo of it, so I ask you to use your imagination and think of the most mind-blowingly indulgent, soul-pleasing dessert you’ve ever had. Now try to imagine saying no when it’s sitting just beneath your nose. Next to impossible, isn’t it? Good thing I’m not about to suggest you can never eat sugar…

I do, however, want to address a serious imbalance in the national diet. With the latest news headlines confirming 1 in 10 Brits are diagnosed with Diabetes, and the government threatening to increase the tax on sugar, most of us could use some help to cut down on the simplest of carbohydrates. This debacle is what’s inspired me to share my 5 rules for eating and drinking sugar in moderation.

1. Spread fruit intake throughout the day

When I take on a new PT client, I ask them to keep a food diary for a week so I can identify the bad habits they may not recognise as problematic. The most common faux pas I see is fruit overloading. While fruit is a hugely important source of vitamins, and its naturally-occurring fructose an essential source of energy, bingeing on multiple fruits in one sitting with spike your blood sugar and create a boom and bust energy spike that will set you up for sugar cravings throughout the day. A banana in the morning, an orange for elevensies and an apple in the afternoon is a far healthier way to spread out your sugar intake and stabilise your energy levels.

2. Choose raw, not refined

I love coffee, but my daily latte isn’t complete without a small spoonful of sugar. To keep the flavour and cut the guilt, I always choose the least refined form of sweetener. Being Canadian, maple syrup is naturally a favourite, but raw brown sugar is available almost everywhere and is far superior to its more processed white sister. That’s because the process of refining a sugar accelerates the speed at which the body breaks it down, resulting in quicker blood sugar spikes and inevitable energy crashes. I also love SugaVida, which comes from the Palmyra tree and is a naturally-occurring low GI sugar that will keep you going for longer. Lucuma is new on my radar, but I’ve been loving the added sweetness in smoothies and breakfast bowls without the consequence of copious calories and blood sugar mayhem. Plus, I’m currently tackling chocolate cravings with a spoonful of antioxidant-packed raw cacao powder in my overnight oats.

But where do I stand on artificial sweeteners? While they will reduce your calorie intake, there are lots of unknowns about the effects of artificial sweeteners, and some dieticians suggest that eating fake sugars increase your body’s cravings for real sugars. The jury is still out, but I trust in mother nature and opt for the real deal wherever possible.

3. Balance out your treats

Look at both individual meals and every day as a whole to effectively monitor sugar intake. It’s not about deprivation, but moderation and distribution. If you had a lot of sugar in the afternoon, lay off in the evening and trade your ritual chocolate indulgence for a few spoonfuls of greek yoghurt instead. Your body will learn to recognise this form of regulation and even adopt a revulsion at excess sugar intake. Take it from someone who used to pick the most sickly sweet chia tea lattes and frappucinos in every coffee shop. My stomach now turns at the realisation that 3 shots of syrup (yes, 3!) go into every tall Starbucks flavoured latte.

4. Know your saccharides

Not all sugars are created equal. Knowing the differences and differentiating between the saccharides will help you get the right balance of sugar in your diet. Common to all carbohydrates are single sugar chains, or monosaccharides. The more of these are contained within a carbohydrate, the more complex and therefore slower releasing it is. Your monosaccharides include glucose (the gooey stuff in coffee syrups, chocolate bars, sweets etc), fructose (fruit sugar) and galactose (milk sugar). Your disaccharides include lactose (also found in milk) and sucrose (the most common form of table sugar). In the sugar hierarchy, glucose is the equivalent of the dietary devil. Fructose and galactose have a lower GI so are better in moderation, but disaccharides are the superior sugar when it comes to sustained energy release. Which brings me to my final point…

5. Eat for energy

Still with me? What every one of my rules comes back to is this idea of sustained energy release. The better we can control our blood sugar levels, the more power we have over our cravings and the better we’ll feel from meal to meal. You’ll feel healthier, have greater clarity of mind, think less about food and of course notice a flatter, leaner looking stomach as you cut sugar intake over time. And when you do indulge in sugar (no one’s perfect), consider the rest of the ingredients on your plate to manage the resulting sugar rush.

Fibre and protein are digested far more slowly than sugar, so a spoonful of honey on an oat cake has an entirely different effect than a spoonful of honey out of the jar (in case you thought that was tempting). Likewise, having a banana alone is not going to leave you feeling as satisfied as a banana with a tablespoon of protein-rich nut butter. That’s because the composition of your snacks and meals is every bit as important as the individual ingredients. When you’re eating for energy, these considerations are crucial. And they’ll help you find a compromise between eating the foods you love and enjoying the snacks you know are good for you.

Add some new low-sugar recipes to your repertoire with my homemade granola, coronation chicken, miso-baked aubergine and sweet potato and homemade protein balls. 

As a trainer and someone who loves to train, I never underestimate the importance of quality nutrition. Exercise is only part of the picture when it comes to establishing a healthy lifestyle, and finding healthy places to dine out means you can complement that lifestyle while sharing it with your friends. In London we’re spoiled for choice and eating out doesn’t have to mean compromising your nutrition.When you want something more wholesome than burgers and pizza, these are my five go-to hangouts for healthy grub…

East London

Grounded

With a horticultural interior theme and a homegrown menu selection, grounded is precisely how I feel every time I step foot in this new East London cafe. It’s recently become a weekend non-negotiable for my husband and I. Even if I don’t have time to enjoy their freshly baked sourdough and perfectly soft poached eggs, I’ll compromise by picking up an organic coffee and carrot and apple muffin. It’s pretty much my favourite thing in the world right now – so yum and nutritious, and keeps me going through all my Saturday afternoon classes! The Grounded team really won me over when they opened early so I could pop in for a green smoothie before hopping on the tube for my morning commute. When I move to Southwest London in two weeks, I may just to ask them to come with!

O Food

Ever envied the glowing skin and glossy hair of the Danes? Steal a trick from their (recipe) book and check out this Copenhagen-inspired sandwich cafe in Spitalfields. Lots of organic bread variations, protein-packed fillings and innovative dressings transform this little known gem from a typical sandwich bar to a feel-good food destination that won’t offset your healthy eating habits. For a balanced weekend treat, I went for the Prawn Star on Rye (Don’t think cauliflower goes in a sandwich? You have to try it to believe it!), and split half with my husband’s Hook on Sourdough (traditional fish frikadelle with dill tartar; one of the more indulgent options on the menu). All washed down with complimentary cucumber water – a nice touch that doesn’t go amiss!

Central London

Caravan Kings Cross

I have to admit, my recent experience at this much-talked-about Australian restaurant almost exclusively inspired me to book a holiday to the land down under this autumn. Its good reputation is very well-deserved, with innovative small plates served up in a beautiful warehouse setting that’s just oh-so-London. I practically melted with love for the Chickpea Chips with Chipotle Ketchup. They also served a special Miso-Roasted Aubergine that was so good I tried to replicate at home (with some success, too – give it a try here). It’s easy to be virtuous here and pick from the many yummy lean fish and salad plates, but I do recommend treating yourself with a couple naughty plates – it would be a crime to miss the Smoked San Simon Cheese and Jamon Croquettes. And do polish off your meal with a coffee. Be warned: it’s both delicious and very strong. Great before a tough HIIT workout (just give the croquettes some time to go down first).

Muriel’s Kitchen

Fancy lunch on a porch swing, with homestyle cooking and a side of home interiors inspiration? Then head to Muriel’s Kitchen in Soho and sample the ever-changing daily salads with a protein selection of your choice – the Salmon Steak is my favourite and the portion is always very generous. The nutty mushroom salad pictured here was the perfect accompaniment, and fully convinced me to give mushrooms more credit beyond their cameo appearance in my weekly stirfry.

West London

Good Life Eatery

The brainchild of two LA-inspired entrepreneurs, The Good Life Eatery opened two years ago and quickly became a Chelsea institution and Instagram sensation. Superfood salads, healthy Bowls, energising Smoothies and guilt-free Desserts like raw peanut butter brownies attract health-conscious Londoners from far and wide. Substantial portions and inspiring ingredients keep them coming back for more. Insider tip: If you’d like to work with me, you can invariably lure me into a meeting with an invitation to the Good Life Eatery. See you there!

Where’s your favourite place to tuck in to health-enhancing chow? If you think I’ve missed an unmissable eatery, help me expand my horizons and leave a comment below ;). Thanks for reading!

Brit x

I’ve heard through the grapevine that my super simple coronation chicken recipe has become a staple for many of you. I love learning that my practical tips, recipes and workouts are helping you embrace a healthy lifestyle. In fact, it’s affirmations like these that inspire me to think up new posts and get more and more creative in the guides I put together. So before I launch into the second recipe of this series, I want to take a moment to thank YOU for giving me your time and your eyes.

When I launched Fit Brit Collective almost a year ago, my biggest hope was simply to keep up the momentum. Today I have a growing community of supporters, new professional qualifications to my name and a bank of ideas and aspirations that all branched from the special seed that is Fit Brit Collective. I’m setting the bar high – and that’s because of you guys who have stood by me since day 1. OK speech over. I say we celebrate with a new lunch recipe to make you the envy of the office…

After lunching out at Caravan in Granary Square last Monday (a meal made all the sweeter having taken a day off work to extend the weekend), there were so many incredible tastes I wanted to take away with me. Do yourself a favour and order the Chickpea Chips when you go. I haven’t even dared to attempt them here because they’re a thing of perfection that just can’t be recreated. The Smoked San Simon and Jambon Croquettes are pretty tasty too, but then they’re basically deep fried balls of cheese and how can that not be delicious? With a little research, I did feel confident adding a healthy homemade twist to the Caravan staple that is a Miso Baked Aubergine extravaganza that melts on your tongue, relaxes the back of your throat and brings your eyes to a close – all signs of a seriously sensual dish. And I’ve added a side of protein to make sure your lunchbox packs in all the macros. If you crave a change from chicken, it also tastes great with poached salmon or tuna mayonnaise.

Save this one for a lazy Sunday afternoon when you have some time to kill and want an extra special treat to see you through the week. From start to finish it will take about an hour and 15 minutes – in return you get to enjoy six portions of delicious lunchbox-friendly meals. So you don’t waste a single second debating what to do when your tummy rumbles…

Miso baked aubergine with sweet potato wedges and shredded chicken

Makes 6 servings 

Ingredients

For the aubergines and sweet potato wedges

3 aubergines
4tbsp miso paste
700g sweet potato
3tbsp coconut oil
2 garlic cloves, crushed
Large handful spring onions, sliced
1tbsp ginger, grated

For the shredded chicken

4-6 chicken breasts
300ml chicken stock

Method

1. Pre-heat the over to 180 degrees Celsius. Prep the aubergines by cutting them in half and spooning the miso paste generously over the exposed surface. Prep the sweet potato by cutting into large wedges. Spread the aubergines and sweet potato evenly over one large roasting tin, or divide between two smaller ones.

2. Mix 300ml of boiling water with the coconut oil, ginger and garlic. Pour this into the base of the roasting tin. Finally, sprinkle a pinch of salt over the sweet potatoes and pop into the oven for 50 minutes.

3. While the veg cooks, place the chicken breasts in the bottom of a large well-oiled pot or pan and gently heat for 5 minutes or until one side is golden brown. Then flip the chicken and cover with 300ml chicken stock. Let the stock come to a bubbling heat and slowly poach the chicken for another 5-7 minutes or until fully cooked through. Let the cooked chicken cool before shredding it using a fork to flake away one succulent piece at a time.

4. When 50 minutes is up, sprinkle the spring onion over the veg and roast for a final 10 minutes. Serve up hot or pack away into your lunchbox for gourmet reheats!

How much time do you spend on lunch prep? I’d love to hear about your midday munching habits, and whether there are any particular tips you’d like to see in my next healthy lunch prep post! Leave a comment to have your say! 

In case you haven’t heard, slogan tees are in. And not just any slogans – healthy slogans. No longer is it enough to demonstrate a healthy lifestyle with enviable muscle tone and glowing, well-nourished skin, now you have to wear your favourite foods on your chest.

It started with a simple four-letter word: Kale. An admittedly humorous play on the iconic collegiate jumper. Then Charli Cohen joined the kale crowd with her statement ‘Dressed to Kale’ tees. And most recently, Deliciously Ella has toted around her own brand bags and jumpers with messages like ‘Peace Love & Kale’ and ‘Peace Kale & Coconuts’.

Not to worry – the other superfoods haven’t been left out. ‘Chia’ is another health- and style-boosting slogan championed by the wellness elite. I’m certain there’s a factory somewhere in China churning out thousands of ‘Quinoa’ tops as we speak. I’m personally hanging tight for the self-mocking ‘Keen Wah?!’ variation. Think I’m running out of steam? Think again. It’s time to ‘Meet Your Matcha’.

While you’ll have seen all these ingredients on the very pages of this blog, I poke fun because there’s a somewhat misleading message being overlooked in this mass mantra marketing. And while the title of this post may seem rather extreme, it is technically possible to destroy your liver (the body’s metabolic processing centre) with too much of any one vitamin.

The liver is where fat soluble vitamins – A, D, K and E – are stored. It helps to preserve the delicate balance of your body. But what happens if you ate, say, four times your RDA of vitamin E (prevalent in kale) and neglect other vitamins as a result? I speak from experience when I say your body won’t like it. It will try to flush out new and stored foods to address the potentially toxic imbalance, preventing absorption of the good stuff with which you were trying to nourish your body in the first place.

Now I’m very aware that there are more people eating poor, vitamin-deficient diets out there than there are people whose food intakes revolve around kale. And the mass marketing messaging certainly must be to incorporate more superfoods in our diets, but I want to remind health-conscious eaters and key influencers within the nutrition industry to place that message in the context of balance.

Almost every failed diet programme out there ultimately disappoints because it throws the body out of balance. Cut carbs and you’ll lose weight because there’s no glucose to burn and the body must turn to other sources – like muscle breakdown to turn proteins into fuel for basic brain and body function. The scales may please you temporarily, but body composition tests would be significantly more alarming as lean muscle tissue is compromised. And when you do reintroduce carbs? The body has learned to hold onto sugar stores for dear life, and that means converting them into fat stores so they last longer. Read: the return of the spare tyre.

What I detest even more than low-carb diets are eating plans that recommend not eating. Remember the cabbage soup diet that permits you to drink as much liquidised cabbage goo as you want? Certainly, cabbage is a great source of vitamins C and K. But down a gallon of it a day and you won’t retain an ounce of either. Plus your body will go into starvation mode and become a fat-storing machine as a means of survival. Who can blame it? It’s simply responding to attempted death by poison!

The point of my rather dramatic argument is that the reigning rule of healthy eating will never change. Balance is king. Every macro and micro nutrient depends on the presence of the others to perform its best. Even fat requires the presence of carbs in order to become an accessible source of fuel. And while superfoods are indeed super, they’re only super as a complement to an already balanced diet with an array of lean proteins, healthy fats, unrefined carbs, and the full spectrum of vitamins and minerals (tip: mixing up red, orange and green fruits and vegetables is a simple and effective check).

So eat superfoods, but eat them in moderation – just like everything else. You’ll save yourself stress, money and probably a bad tummy in the process. Plus, you’ll have a little room left over for the odd Magnum. Almond or Dark Chocolate Espresso for me, please! Just in time for Britain’s +30 summer!

Peace, Kale and Snowcones to you all.

Brit x

I remember the first day I started work at Sweaty Betty. I went to the kitchen to make a cup of green tea and the microwaves were full of steaming kale and organic flaxseed/hemp protein/chia seed porridge pots. And that was just for breakfast. I felt somewhat ashamed of my Pret salad, which I discreetly tucked into the back of the fridge – behind shelves full of quinoa salads, boiled eggs and more greens than you could feed a field of horses. It was clear I had to up my lunchtime game, and fast.

It started with ready-made quinoa (Merchant Gourmet makes the best!) and diced up tofu. Occasionally I’d go as far as boiling a big batch of lentils on the weekend to get me through the week. And soon I became a lunch prep pro. Funny thing is, the difference it made to my training was astronomical. Eating wholesome, preservative-free, homemade food at lunch meant I had so much more energy in the afternoons. No emergency sandwiches when work prevented me from stepping out before the hunger hit. No more 4pm chocolate fixes in response to low blood sugar. Post-work workouts? I was smashing them, and had an extra skip in my step all the way home.

That’s why I designated one of my 2015 New Year’s Resolutions to getting more creative with my midday munching. And to some extent I’ve made good progress. My local organic food shop, As Nature Intended, has claimed a fair share of my wages since I’ve started stocking up on all manner of pulses and rices to add variety to my lunchboxes. But to hold me even more accountable to this mealtime mission, I’m launching this new blog series to share my favourite weekday recipes. From super simple to slightly trickier concoctions that are a real treat, I vouch that every recipe I post will be easy to incorporate into your busy schedule with just a little forward planning.

Starting nice and simple, I want to share this healthy take on one of my all-time favourite lunchtime dishes – coronation chicken. I’ve been eating mine all week on top of sweet potatoes (pre-baked on the weekend) and with a side of salad or steamed beans. And for all of the 5min it took to prep a big batch on Sunday night, it’s been a great source of inspiration from the first tea break to the much-anticipated moment the clock ticks 1pm. Or maybe slightly earlier… Don’t judge me until you’ve had your first bite!

Healthy Coronation Chicken

Makes 4 servings 

Ingredients: 

Breast of 2 chickens or roast chicken leftovers
4tbsp olive oil mayo (I like this Biona Organic one; look for olive oil over sunflower oil in your mayo to keep your mind sharp with a healthy dose of omegas, or try swapping with natural Greek yoghurt for an even leaner variation)
2tsp mild curry powder
1/2tsp cinnamon
Ground black pepper to taste
Handful sultanas
1tbsp Tomato or mango chutney (optional)

Method: 

1. Mix the mayo, pepper, optional chutney and sultanas in a large bowl until the colour is consistent.

2. Tear the chicken into thin strips and stir it in vigorously until well coated in the paste.

3. Add in the curry powder, 1/2 a teaspoon at a time. I save this for the end so I can check the taste is just perfect before it gets too much kick.

4. Store it in the fridge, ready to spoon over your choice of sweet potato or open sandwich for lunch, or Ryvita crackers for a protein-packed snack. Never let me hear you say simple is boring!

Do you have a go-to packed lunch? Let me know what kind of food inspiration you’d like to see on these pages, and you may just inspire me to explore a new avenue of weekday meal prep! 

This weekend, London health and fitness festival Be:FIT is back for the second year, and this time in the big beautiful venue of the Business Design Centre in Islington. From Friday to Sunday, there’s a jam-packed schedule of classes by top studios, plus nutrition and lifestyle talks by fitness industry icons. And once you’re feeling fit and inspired, you can pick up some healthy treats from over 125 stalls manned by some of my favourite UK brands – not least Pip & Nut, Purition and Teapigs!

Not sure where to start? Here’s my edit of the best classes and talks to attend on each day of the event…

Friday

House of Voga Workshop – 11am

Juliet Murrell’s unique fusion of rhythmic yoga breathing and retro aerobics dance packs in plenty of weekend-friendly flamboyance. As well as working up a virtuous sweat, you’ll pick up a few moves to put into practice the next time you wind up beneath a disco ball.

Madeleine Shaw – 1230pm

The name on everyone’s lips this week is Madeleine Shaw. She’s just released her recipe book Get the Glow and recently held a press launch that attracted a healthy turnout from the cast of Made in Chelsea. Behind the media craze, Madeleine’s experience stems from years of eating to correct IBS and enhance energy levels and makes her a well-informed advisor for your top nutrition queries.

Saturday

Victoria Pendleton & Farrah Storr – 130pm

I may be biased as I do the odd bit of work for Women’s Health, but the magazine’s editor Farrah Storr is full of fascinating insights into the fitness industry. And Victoria Pendleton’s gold medal background and natural charm makes this one of the most exciting talks of the entire festival. Join the conversation as the two old friends talk serious training.

Equinox Elimin8tor – 2pm

In case you haven’t guessed, I’m a big champion of the benefits of HIIT. And this short but sweet 30 minute session is the perfect introduction for newcomers to the concept of interval training. Like all HIIT workouts, it is equally challenging for the most experienced exercisers – maximise your effort and you’re guaranteed to sweat.

Sunday

Leah Kim Workshop – 11am

You’ll find me here on Sunday. I couldn’t pass up the opportunity to start the day with 90 minutes of dynamic yoga taught by one of the coolest yogis around. You’ll recognise Leah from the Nike Training Club app, where she brings a laidback Santa Monica vibe to your home workouts.

Denise Lewis – 130pm

Olympic gold-medal winning heptathlete turned sports presenter Denise Lewis is a role model for every career-driven woman who schedules workouts like she does business meetings. As well as health and training tips, Denise will be discussing the non-negotiable rules that help her maintain a happy work/life balance.

There are of course plenty of other classes on offer – and if you’re yet to experience Barry’s Bootcamp, FRAME or Boom Cycle, this is place to try them for free.

If you’re planning to attend Be:FIT this weekend, use my exclusive code BRIT at checkout to get your tickets for just £15 each (normally £18). Or follow me on Instagram to find out how you can win one of five pairs of tickets going completely FREE!

In my recent review of Tara Stiles’ new book Make Your Own Rules Diet, I wrote of some of her recipes that have most transformed my attitude to food. And more than any other, this granola recipe has become a weekly staple. Typically laden with processed sugars and preservatives, store-bought granolas are one of the worst culprits in your cupboard for spiking your blood sugar and increasing fat storage around your midsection. But for a fraction of the price and ample variations to pique your interest with each new batch, homemade granola can cut out the nasties and give you a longer-lasting energy kick with the same satisfying flavour and crunch.

I’ve tweaked Tara’s recipe slightly to give you the winning base for any granola recipe – plus a host of options tailored to your tastes and dietary requirements. Its point of difference from store-bought brands is the use of coconut oil in place of other oils with lower denaturation thresholds and raw maple syrup in place of more processed sugars. I challenge you to spare just 30 minutes next weekend to try the recipe below. It will last through the week, taste delightfully fresh and require a far smaller serving to keep you feeling satisfied. Enjoy!

All-natural homemade granola

Makes 10-12 dessert bowls 

Prep time: 10min 

Basic ingredients

4 cups rolled oats
1/2 cup coconut oil
1/2 cup maple syrup
1 tbsp cinnamon

Optional extras

1 cup comprising of any combination of the following: 
Sultanas
Dried apple chunks
Coconut flakes
Dark chocolate chips
Mixed nuts
Mixed seeds
Sprouted buckwheat
Quinoa (uncooked)

Method

1. Preheat your oven to 200° Celsius. Meanwhile, mix all your basic ingredients in a bowl until ‘sticky’ and all the oil and syrup is evenly distributed.

2. Add in your optional extras – sultanas, almonds, cashews, sunflower seeds and dark chocolate chips are my favourites to make up a cup full of goodness. For those with nut allergies, sprouted buckwheat and quinoa are great alternatives to add crunch and a healthy dose of protein.

3. Spread the mixture evenly in a pan – grease with coconut oil or line with a baking sheet to prevent burning. Bake for 25 minutes, stirring occasionally. The granola should appear golden when done. Don’t worry if it still feels slightly ‘soggy’, as it will become crunchier as it cools.

4. Allow to cool for at least 20 minutes, then sprinkle 2-3tbsps over Greek yoghurt and add your favourite berries for a healthy snack or dessert. Display in a large mason jar for extra wow-factor.

In my desk drawer at work, there’s always a Bounce Ball or two rolling around, ready for emergencies. A quick hit of energy when I’m running between meetings and a convenient source of protein when I’ve returned from a workout. Most of my health-conscious friends are familiar with Bounce Balls. ‘What’s your favourite flavour?’ is an easy icebreaker when meeting new faces in the industry. Mine? Cocoa Mint Protein Bomb for a healthy alternative to chocolate, or Almond Protein Hit when I’m feeling more virtuous.

But it wasn’t until a Nike NTC Week event a few weeks ago that I learned how easy it is to make similar homemade protein balls using superfood and protein powders mixed with healthy fats like coconut oil and nut butters to bind. Since then I’ve been experimenting with different ingredients, taking inspiration from my local organic market As Nature Intended, to mix up batches of healthy protein balls one week at a time. As long as you get the right proportion of dry ingredients to sticky, binding ones, you can’t really go wrong.

So far, this recipe is my favourite. I love the feel-good factor that comes from even the smallest amount of antioxidant-packed matcha green tea, and the sprouted buckwheat groats and goji berries add a really satisfying crunch and chew respectively. Follow the steps below, then scroll down for more information about each ingredients’ health-enhancing powers. I’ve also included a few ingredient swaps to show you how simple it is to personalise your protein balls for the flavours you love and the health benefits you desire.

Matcha & Goji Crunchy Protein Balls

Makes 7

Prep time: 10min

Ingredients

2 tbsp hemp protein (I’ve used That Protein’s baobab infusion)
1 tsp matcha green tea
1/2 tsp ground cinnamon
1/2 tsp ground ginger
4 tbsp buckwheat flour
2 tbsp sprouted buckwheat groats
2 tbsp dried goji berries
3 tsp coconut oil
3 tbsp almond butter
1 tbsp honey
Dessicated coconut

Method

1. Mix all the dry ingredients (the first 7) with a fork until the colour is consistent and the groats and berries evenly dispersed.
2. Add the coconut oil, almond butter and honey and mix through with a fork. Then use your hands to thoroughly combine the ingredients.
3. Shape into small balls (roughly half the size of your palm) and roll in dessicated coconut to cover. Pop the balls in the fridge for 45min, then tuck in! They should keep for up to a week when cooled.

Why you should eat….

Hemp protein – Containing all the essential amino acids, this is the most complete source of protein you can get in plant form. Hemp protein is also dairy and soy free, so it’s a great way for people with allergies or intolerances to repair muscle tissue post-workout.

Or swap with whey protein…

A by-product of cheese production, whey is a dairy-based protein that is rapidly absorbed by muscle tissue. It is great for post-workout recovery.

 Or swap with spirulina…

Although spirulina has quite a strong flavour, you may wish to substitute it for some of the hemp or whey protein to add an extra dimension to the finished product. As well as being naturally high in protein, it is packed with B vitamins and antioxidants to help boost and sustain energy levels. Particularly useful after a tough workout or when you begin to feel under the weather.

Matcha green tea – This bright green powder is essentially ground tea leaves, which means none of the antioxidants are lost in the process of brewing. One small serving delivers roughly the benefits of 10 full cups of green tea. And it tastes as virtuous as it sounds – leaving you with a healthy post-snack buzz. (Note: this can be pricey but a little goes a long way!)

Or swap with maca…

Another of nature’s healers, maca helps facilitate changes in the body. From accelerating injury recovery to reducing stress levels and improving workout performance, it’s an all-round nutritional wonder long championed by South Americans. It’s also a great source of carbohydrates, further helping to sustain your energy levels.

Cinnamon – Shown in several studies to stabilise blood sugar and improve insulin activity, cinnamon prevents major energy dips and helps silence your sweet tooth. It’s so potent it’s been used to reduce the risks and effects of diabetes.

Or swap with ginseng…

Another herb frequently cited in association with diabetes treatment, ginseng is an adaptogen that helps the body achieve natural balance. It can also reduce the severity and length of cold symptoms, so it’s a great immunity-booster for winter.

Ginger – Kind to the digestive system, ginger is an anti-inflammatory ingredient that can reduce that bloated feeling.

Or swap with nutmeg…

Another gut-friendly herb, nutmeg is both an anti-inflammatory and a source of fibre to help reduce bloating and discomfort.

Buckwheat – Despite its name, buckwheat has nothing to do with the wheat family. It is actually more closely related to rhubarb and is technically a fruit seed, but as it’s packed with easily digestible protein it’s one of the best foods to eat in replacement of meat. It also has a lot of flavonoids, which help lower cholesterol and keep your heart in great shape through healthy blood flow.

Goji berries – Cancer-causing and cell-destructing free radicals are far less powerful in the presence of antioxidant-rich foods. Goji berries are among the fruits with the highest proportion of antioxidants.

Or swap with mulberries…

As well as having plenty of antioxidants, mulberries are one of the rare berries to contain a high percentage of iron – something typically found in red meat. This can help boost your body’s ability to carry and transport oxygen, so you can exercise more efficiently and work harder for longer.

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Coconut oil – Rich in healthy fats, coconut oil is great for your body and for your mind. When combined with amino acids and vitamins, it can also boost absorption of the other ingredients – for maximum benefits with every bite.

Nut butters – All the nut butters offer a convenient combination of natural proteins, fats and fibre. Plus they taste amazing and feel like a real treat, reducing the urge to reach for more sugar-laden snacks.

Honey – I’d take a spoonful of honey over refined sugar any day. It is an amazing source of carbohydrates when your body needs slow-release energy most. Thanks to a more complex make-up and higher fibre content than refined sugars, it doesn’t cause the nasty sugar crash you get from too many Percy Pigs.

Which protein brands or recipes to you love best? Get in touch on social or use the comment box below to share your experience. Thanks for reading! 

Since I launched Fit Brit Collective in the summer, I’ve been on the lookout for a great nutrition blogger to collaborate with. So I was really excited when I heard from Rosie, a friend from university and founder of livingrosy.com. Similar to the way I use exercise to de-stress and re-energise, Rosie turned to healthy eating to find focus and a feeling of wellbeing during a high-pressured job as an investment banker. She launched her nutrition and lifestyle coaching programme earlier this year, so we both have big ambitions for our new websites and wanted to help share one another’s learnings.

As a start, I volunteered to take note of every single thing I ate over the course of a week, then to hand her my completely unedited food diary for thorough, honest scrutiny. I vowed not to change my behaviour, and in fact I was even more indulgent than usual as I began to give in to cold weather cravings. Here are the results…

A week on my plate

Monday
830am Porridge with banana, green tea
11am 2 satsumas, Nature Valley Nut Bar
1pm Homemade ham & cheese baguette, rocket and avocado salad
30min lunchtime walk
2pm Tall skinny Starbucks latte, 2 mini Reeses peanut butter cups
5pm Apple, Bounce protein ball
1hr HIIT running and plyometrics
830pm Homemade Thai green curry with brown rice
930pm Greek yoghurt with handful granola and blueberries

Tuesday
8am Banana
9am Porridge with raisins
11am Almond milk latte, Nature Valley Nut Bar, apple
1hr HIIT conditioning
130pm Baked sweet potato with half avocado, tin of tuna and rocket salad
5pm Handful mixed fruit and nuts; 2 Guylian praline chocolates; 1 satsuma
830pm Salmon fillet, brown rice, steamed broccoli
930pm Greek yoghurt with handful granola and blueberries

Wednesday
9am Bowl of Jordans muesli
1130am Nature Valley Granola Bar, banana
1hr Vinyasa yoga
130pm Chicken halloumi wrap, salad
5pm 2 Guylian praline chocolates, satsuma, handful nuts and raisins
9pm Salmon fillet, brown rice, steamed broccoli

Thursday
730am Banana
9am Bowl of Jordans muesli
1130am Almond milk latte, Nature Valley Granola Bar, satsuma
1hr HIIT conditioning
2pm Sweet potato, 1/2 can tuna, cottage cheese, green beans
5pm Handful mixed nuts
7pm Small glass of white wine
9pm Tomato paprika soup, chicken breast, corn on the cob

Friday
730am 1 Belvita double breakfast biscuit
9am Bowl of Jordans muesli
11am Almond milk latte, 1 Hobnob
1pm Sweet potato, 1/2 can tuna, cottage cheese, green beans
5pm Nature Valley Granola Bar, apple
1hr Barry’s Bootcamp
9pm Take-away fish n’ chips with peas

Saturday
10am 3 egg omelette with 2 slices cheddar, small bowl Greek yoghurt with blueberries and handful granola
2pm Shake Shack burger, 1/2 portion chips, 1/2 milkshake
730pm Avocado with prawns, 1/2 salmon fillet with mushrooms and veg
9-12pm 3 vodka soda lime
1230am Small bowl Greek yoghurt with blueberries and handful granola

Sunday
10am Bowl Fruit & Fibre
1pm Market lunch: Indian pancakes with spicy veg and paneer, Crosstown doughnut and small skinny latte
5pm Apple, handful almonds
30min HIIT cardio
830pm Homemade chorizo pea risotto
930pm Small bowl Greek yoghurt with handful granola

Rosie’s analysis

Brit eats regularly – it’s important to eat small portions four to five times per day to prevent hunger and keep energy levels constant. She’s getting good, slow release carbs in the morning from porridge. Watch out though, as muesli and granolas can be very sugary. Even ‘healthy’ brands can contain as much sugar as standard Kellogg’s cereals –  always check the label. Try Mesa Sunrise and Dove’s Farm cereals for less sugary versions. They’re also gluten free!

Her morning snacks are quite sugary as well. Fruit contains lots of lovely vitamins and fibre, but it’s also packed full of fructose (I wrote a recent blog post on sugar). If you’re suffering from low energy, try a protein-filled snack such as a hard boiled egg, avocado on rice cakes or hummus and vegetable crudités. Cutting back on sugar will really help to make your energy more stable and power you through to lunch.

I always find that too many carbs at lunch make me droop throughout the afternoon. I try to have at least 50% of my plate filled with veggies, some protein (say, 35%), and a little carbs. I’m coeliac so gluten is out, but some quinoa, brown rice or maybe buckwheat groats make a nice addition. I much prefer mixing these three components into a salad in summer or a stew in winter, rather than eating a carb-heavy sandwich. The sweet potatoes are a fantastic idea though – so easy to cook in the microwave, packed with nutrients, and they’re delicious with such a variety of fillings. They’re also much lighter than a standard potato so you won’t get that carby food coma afterward.

Brit’s afternoon snacks are a little hit and miss, to be honest. There’s a little too much processed chocolate for my liking, and there’s more fruit again. Many of these snacks are pre-gym so I understand the need to refuel. More protein here, like the eggs or hummus, might fuel her on without the sugar spike and all the nasty additives that come with processed sweets. A nice almond milk, avocado and nut butter smoothie might also do the trick.

Dinner is overall very balanced – mostly homemade, which is hugely important. Ready meals are packed with salt and sugar: getting rid of them is one of the easiest ways to start feeling better. There’s a nice mix of protein, carbs and veg at dinner. I love that some nights the meal is lighter, without any added carbs. Often we can get enough energy from starchy vegetables alone, such as broccoli. Try to eat a lighter meal in the evening and as early as possible to enhance digestion and improve your sleep quality.

I love that Brit has a normal life. She goes out at the weekend and eats takeaway sometimes. It’s important not to be more restrictive than you can’t sustain it long-term, as you’ll only sabotage all your hard work with a binge on something horrible. A fish and chips now and again won’t hurt, but it can’t become a regular habit. Try to monitor drinking too – 3 drinks in a week is totally fine, but often we can have this most nights, which is far too much. Always have a few teetotal days throughout the week so your body has time to detoxify. I personally don’t drink on weekdays, and I find I sleep so much better for it.

Brit is obviously a healthy girl – you can tell by looking at her. She has a balanced diet, mostly cooks at home and gets her 5 a day of fruit and veg. The only thing I’d ask her to do is monitor her sugar intake from both fruit and sweets. The worst culprits here are often the most seemingly ‘healthy’ snacks, like granola bars. If she cut these, I’m sure she’d see an increase in energy.

Take-away lessons

Rosie picked out a lot of the things I suspected she might – first and foremost the granola bars. My deskbound days can be manic and I all too often end up reaching into my drawers for a quick fix. A nut butter smoothie sounds amazing but is probably a bit of a stretch when I’m on deadline. However, keeping some boiled eggs in the fridge is definitely feasible and it takes no time at all to grab some carrots and hummus or spread a tablespoon of peanut butter on a couple Ryvita. I’m also going to mix up my breakfasts more, alternating porridge with microwave scrambled eggs so I can get some protein into my mornings. Thanks Rosie!

If you’d like to meet Rosie for a free 30 minute consultation about your diet or lifestyle, find out more about her programme here.