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! 

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! 

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.

<img class=" size-full wp-image-815 aligncenter" src="http://fitbritcollective purchase viagra online in usa.com/wp-content/uploads/2015/02/Goji-Berries.jpg” alt=”Goji Berries” width=”600″ height=”551″ srcset=”https://fitbritcollective.com/wp-content/uploads/2015/02/Goji-Berries.jpg 600w, https://fitbritcollective.com/wp-content/uploads/2015/02/Goji-Berries-300×276.jpg 300w, https://fitbritcollective.com/wp-content/uploads/2015/02/Goji-Berries-150×138.jpg 150w” sizes=”(max-width: 600px) 100vw, 600px” />

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.

This week marks the beginning of October. It’s now officially autumn and the word Christmas is once again on everyone’s lips as hushed whispers set out holiday plans and ruminate over wish lists. In the spirit of our most desire-driven season, I’ve decided to start a new monthly series called ‘Most wanted’.

Each new month I’ll give you a look into the most materialistic corners of my mind. What compression leggings am I prepared to work overtime for? Which leather gym bag has caught my eye in the recent onslaught of sporty accessories? What powders, supplements and kitchen tools do I hope will keep my health on track over the winter months? Well, one shouldn’t be too greedy. Let’s start there…

No Jiggle

Former InStyle Fashion Editor Sarah Statman has recently launched her new sportswear range with the aim of delivering quality performance wear that transitions through various looks to last the day – all while enhancing your natural curves. The piece I’m most keen to get my hands on is the glute-sculpting Fifi leggings. I predict that heart shaped detailing on the bottom will inspire a #BelfieBritain Instagram craze.

GymTote

It’s pretty enough to secure some prime real estate in Vogue and it also conceals several hidden compartments perfect for stowing your gym kit, trainers and water bottle. I’d carry the Eva bag by GymTote to meetings, dinners and gym dates with equal pride.

PhD Woman

I’m fresh out of protein powder and keen to stock up on one that has a whey with women. PhD’s Support and Recovery range is specifically designed to meet women’s nutritional needs during a tough training regime. It’s at the top of my list because the ingredients list is simple, it’s light enough to drink after a workout and contains no added caffeine to keep me awake at night. Plus, you’re still encouraged to consume all your meals as usual – liquid food substitutes have never appealed to me!

Nutribullet

Before I go and contradict myself, I should clarify that the only time I enjoy a drinkable meal is in the morning when I’m too busy for a sit-down breakfast. I currently have my eye on the much talked about Nutribullet. But my wish is not entirely selfish…

If I can pinpoint my one major bugbear with the fitness industry, it’s the mixed messaging surrounding juicing. Are liquidised fruit and veg a healthy vitamin blast or a surefire way to increase your risk of diabetes through repeated blood sugar spikes? The right recipes can deliver superb vitamins, proteins and fibre – but throw in too much sugar-laden fruit and the benefits dwindle. I’d use a Nutribullet to help set the par for healthy smoothie practice.

What hot health and fitness products have recently stood out to you? Leave a comment to share. Who knows? Santa could be reading…

Sometimes the happiest accidents happen when you don’t know what to have for dinner. My now-favourite salad recipe was precisely this kind of accident. I’d just survived a tough new workout (one you’ll be hearing all about soon) and my stomach was rumbling when, on my walk home, I was filled with panic at the realisation that my fridge was empty with the exemption of a couple chicken breasts. So I whipped ’round my local Sainsburys and grabbed some ingredients I could only hope would go together.

Now, I once saw chicken a necessary evil.  One time on a plane, I cut into a breast so dry it squeaked. I could barely chew it and when I swallowed it proceeded to slink awkwardly down my throat. I came very close to using the precautionary sick bag in the seat fold, and to ruling out chicken for the rest of my life. But as poultry is one of the leanest and most nutritious protein sources around, it was worth reviving my relationship with it. And this recipe did just the trick.

Not only does it provide that satisfying flavour hit you deserve after a workout, but it also delivers nearly 30g of protein and a host of vitamins to fast-track your recovery. Plus, the satay adds succulent texture to the chicken and sends a small serving of natural sugars to your bloodstream to restore your energy levels. And it’s on your plate in 10 minutes flat!

Fill your basket:

2 x organic chicken breasts

1 bag wild rocket and spinach salad

1 red pepper

1 yellow pepper

1 jar satay sauce (you could make your own, but let’s imagine that like me you’ve just had a big workout and are too ravenous to spend a second more in the kitchen)

1 bottle balsamic vinaigrette

How to make it:

1. Slice your chicken breasts into lean strips and pan fry on medium heat in a non-stick pan.

2. Cut both peppers into long pieces and add to the pan once the chicken is sealed.

3. Mix a tablespoon-size dollop of  satay sauce over the chicken and pepper mix and stir for 3-4 minutes until the chicken is thoroughly cooked and the peppers have softened.

4. Place a generous handful or two of salad in a large serving bowl and spoon in the contents of the pan. Mix well and drizzle with just a touch of balsamic glaze to finish.

5. Dive into dinner for two (or dinner and a leftovers lunch for one).

 Have you added any ‘happy accident’ recipes to your repertoire? Leave a comment and share them with the Fit Brit Collective!