Here's what I needed to modify:
Starbucks Iced Lemon Loaf Nutrition breakdown:
Saturated fat: 12g
I am not a baker. I have no culinary background. And, I still need a lot of work in trying to modify recipes. We all know that when you have a modification to a recipe and you truely want it to be a healthier option and not one that is full of fat, rather than sugar, sugar rather than fat, sweeteners rather than sugar or artificial ingredients rather than the real things....it isn't going to taste the same. If you want to make adjustments to your diet you need to compromise. If once a month you go to Starbucks and get a sweet treat...no big deal. However, if it is ever Sat. after your long workout than you may be compromising your workouts and your weight loss/maintenance endeavors. I always say "if you eat healthy most of the time you don't have to worry about the rest of the time".
I try to use products that are as natural as possible so I avoid using sugar sweeteners. However, if you add a little Stevia to this recipe you will likely have a sweeter loaf, which may be to your liking. Also, the cake is probably a lot heavier than normal because I added soy and wheat flour and only used a bit of brown sugar (as opposed to 1 cup white sugar in most recipes). I also added flax seeds, and 1 whole egg to add some healthy fats and added applesauce to omit oil.
So, even though I made a healthier version of this loaf, when's the perfect time to indulge in this modification?
I think a slice of this loaf would be perfect after a 90 minute or more workout because it has a great combination of carbs, protein and fat. Of course, if you aren't working out for 90 minutes or more, it is perfectly fine to have this treat after any workout. I suggest having on of the following post-workout quality protein snacks, within 45 min of finishing your workout, with a slice of your lemon poppyseed loaf:
*8 ounces of low fat or greek yogurt
*1 scoop whey protein (80-120 calories, at least 18g protein) mixed with 6 ounces skim milk and 6 ounces of water
*8 ounces skim or soy milk
*1/3 cup fat free or low fat cottage cheese
*4 egg whites and 1/2 egg yoke
I know how easy it is to enjoy a delicious sweet treat after a long workout because well, your body likely deserves it because you burned a lot of calories. However, if you are enjoying a REAL slice of lemon loaf from Starbucks, your body is likely receiving a ton of sugar and not enough (if any) quality protein.
Quick digesting sugars, following exercise, will stimulate a release of insulin, which helps to regulate protein synthesis post exercise. However, without the presence of quality protein, your body will have difficulty in stimulating protein synthesis and rebuilding damaged tissues. Thus, you did all that training for....???? Please don't say "just so I can eat the Lemon Loaf". Of course, you want to get stronger and faster after a workout and in order to do so, you must properly refuel.
If you are trying to re-fuel post workout with only carbohydrates and/or more calories than necessary, you are likely encouraging a conversion of carbohydrates to fat. While you may have exercised for a prolonged period of time, it is likely that the main source of fuel during your workout was fat and not quick-energy carbohydrates. Thus, as your workout routine continues, you may find yourself maintaining or putting on weight as the weeks go by, rather than maintaining or losing weight as you try to refuel after workouts. By consuming carbohydrates with your post-workout protein snack, you can increase insulin levels thus encouraging an anabolic (muscle growth) response rather than a catabolic response (muscle breakdown).
It is important that you never neglect real foods in a post-workout meal or in pre and post workout snacks. The post-workout carb-protein snack (I like a 3:2 or 2:1 carb: protein ratio for my post-workout snack and a 4:1 carb to protein ratio for my post-workout meal) is simply a way to quickly repair your body while hormones are elevated post workout. After 2 hours of finishing your workout, metabolic sensitivity is decreased, specifically to insulin. If you wait too long to have your post-workout snack your body becomes more resistant to insulin and muscle glycogen recovery and synthesis of new muscle tissue becomes impaired. On the other hand, if you eating high calorie meals immediately after long training your meal may take a long time to digest, especially if it is high in fat or calories. Regardless of when you eat, if your snack or meal does not include quality protein in it, you are likely to overeat after the workout or later in the day, due to shifts in your blood sugar levels.
Although high-glycemic carbohydrates (as opposed to complex carbs) are preferred post-workout with your protein source, it is recommended that you choose complex carbs with your post-workout meal (which will follow your post-workout snack). This will prevent overeating and promote satisfaction with your meal, without consuming more calories than needed. While donuts, cupcakes and muffins may be your ideal post-workout, high-glycemic foods "just because you worked out for x-hours" it is important that you focus on heart-healthy foods when choosing your post-workout high glycemic carbohydrate.
In contrast to sweets, which may be easy to overindulge thus causing you to eat more food than necessary, there are many healthy foods high in the glycemic index, that can be included in your post-workout protein snack:
watermelon, apricots, cantelope, pineapple, raisins, banana, beets, carrots, parsnips, cornmeal, millet grains, rice cakes, corn flakes, special K cereal, Shredded Wheat cereal, Muesli, Cheerios, brown rice, french bread, potatoes and honey.
My #1 quality protein choice is whey protein. I recommend Body Fortress at Wal-mart or Hammer Nutrition Whey protein. Whey Protein contains all nine essential amino acids (your body can't produce them, so they must be obtained in the diet) and has the highest concentration of your Branch Chain Amino Acids (BCAA's). Whey protein quickly empties from the stomach and quickly absorbes into the bloodstream...faster than any other protein. Whey protein does contain lactose so if you are lactose intolerant, I recommend soy protein (although a lower amount of quality protein). Whey protein has the highest biological value of protein. Biological Value is how well and how quickly your body can actually use the protein you consume. In contrast to peanuts which have a protein rating of 43%, your body is digesting and using 100% of the protein that is in whey protein. Chicken has a rating of 79%, eggs are 88-100% and milk has a rating of 80%. Just a reminder, milk is 20% whey and 80% casein, so although a great recovery drink after an intense 60 min or less workouts, whey protein should be your your recovery drink of choice for the longer workouts.
Well, enough of the educational material...here's your recipe, now get baking!
*I used the Diet Analysis Plus 9.0 program to figure out the nutrition facts for my recipe. I think you will be pleasantly surprised with my modifications and I hope you enjoy the recipe.
Lemon Poppyseed Loaf
1/2 cup cake flour
3/4 cup whole wheat flour
1/8 cup soy flour
1/2 tsp baking soda
1/2 tsp baking powder
1 whole egg
3 egg whites
1 tbsp flax seed
1 tbsp honey
1 tsp. poppyseed
3 tbsp light brown sugar
2 tbsp smart balance butter
1 tsp. vanilla
1 tsp. lemon zest
1/4 cup fresh squeezed lemon juice (about 1/2 large lemon)
1/2 cup applesauce
1 ounce fat free cream cheese
1/2 tbsp brown sugar
1 tsp. honey
A pinch of lemon zest
1 tbsp lemon juice
1. Preheat oven to 350 degrees.
2. Mix together flour, baking soda, baking powder, flaxseeds and poppyseeds.
3. In a separate bowl, mix together eggs, brown sugar, butter, vanilla, lemon zest, lemon juice and honey.
4. At the wet ingredients to the dry and mix well.
5. Add the applesauce and mix until batter is smooth.
6. Pour in a non-stick 9x5 baking loaf pan (sprayed with non stick spray) and cook for 35-40 minutes.
7. For icing, mix together fat free cream cheese, lemon zest, juice, brown sugar and honey in a bowl and refrigerate until ready to use. Spread on warm bread.
Serving size: 1 inch slice
Saturated fat: .6g
Monounsaturated fat: .7g
Polyunsaturated fat: .5g