Peal the fruit and stew until soft – stew for less time if you would like chunks of fruit intact in your cake. Allow to cool.
Add all ingredients to your bowl/mixer and blend until smooth, add the fruit and combine until smooth (unless you would like your cake with a few chunks of fruit intact – though this is not necessary and blending it completely makes a deliciously moist cake).
Add mixture to a lined spring-form tin and bake at 150C (fan) for approximately 40 minutes.
There are lots of recipes around for these cookies, so I have just taken a ‘mean’ of them all and have come up with this one that seems to work. The three ingredients are always available in my house, and these can be thrown together and baked in 20 minutes.
Really they are more like an oat cake than a cookie – but I suppose if you made them smaller and squashed them down they could be more cookie-like. I prefer the larger version.
They are especially great for those of us who do a fair bit of exercise, oats and bananas having excellent variable energy releasing properties – to keep you going through a hard workout or for some instant energy pre-workout. The chocolate element just makes you happy throughout!!
160g Porridge Oats
90g Plain chocolate, chopped into small (or chunky) pieces or choc chips, or milk chocolate or in fact any chocolate you have lying around!
200g (peeled weight) ripe bananas, mashed
Mash the bananas, add the oats and mix well, add the chocolate pieces and mix.
Make 9 equal balls of mix and press onto a parchment lined baking sheet
Bake for 15 minutes at 180ºC. Cool on cooling rack. Eat immediately or at your leisure!
Each cookie – approximately 140 calories, 22g carbs and 2.6g protein.
There’s nothing like a warming bowl of soup for lunch on a cold, wet, drab winter’s day. With it’s mixture of spices and nourishing legumes, this soup will certainly take away the chill.
Black beans are very good for you with their high protein and fibre content – so not only does this taste delicious, it also has health benefits!
300g Dried (no-need-to-soak) Black Turtle Beans (700g when cooked)
2 Small red onions, chopped (approx 180g)
2 Carrots, diced (approx 230g)
2 Sticks celery, finely chopped (approx 60g)
1 Tablespoon rapeseed oil
1 Chicken stock cube**
1 Beef Oxo cube**
1 tin Chopped tomatoes
1tsp Ground Cumin
1tsp Ground Coriander
1tsp Mild Chilli powder
1tsp Crushed chillies
1tsp Garlic granules
1.5 litres of water for the black beans
1 litre of boiling water for the chicken stock
Salt and ground black pepper
1. Add 1.5 litres of cold water to a large pan along with the beans and bring to the boil.
Boil rapidly for 10 minutes, then turn down the heat and simmer for 1 hour – making
sure to check that the pan does not boil dry. (Alternatively follow the instructions on
the pack or use 700g (drained) tinned beans).
2. In a large pan, heat the oil and sauté the vegetables until they start softening.
3. Add all the spices and cook through for a minute or two.
4. Add three quarters of the beans and the stock plus some salt and ground black pepper
and simmer for 20 minutes.
5. Use a hand held blender and whizz up the soup to the consistency that you prefer.
6. Sprinkle on the Oxo cube and mix thoroughly.
7. Add the remainder of the beans and simmer for a further 10 mins.
8. Adjust the consistency with water if you would like a thinner soup.
9. Serve with some crusty bread and butter.
If you’re interested, a 300g bowl of this soup is approximately 150 calories! Enjoy!
**(This can be made vegan if the stock cubes are substituted)
I have just found this recipe in an old book of Dave’s – it’s the 1989 ‘Good Housekeeping – Complete Book of Home Baking’, which he bought when he was making a lovely loaf of bread every weekend. Back in the day when we only had one small baby to feed, and a loaf of homemade bread lasted longer than ten minutes!! I wish I had seen this recipe before as it is a perfect carb hit for the runner/cyclist.
This bar uses dates which are very sweet, so I am sure it could be made with less sugar. Also, the butter, hmm… well that’s why they are so delicious, however I’m sure you could substitute with coconut oil if you were so inclined.
This version makes 12 pretty large slices, which are approximately 310 calories per slice and 38g carbs.
Grease a shallow 18cm (7″) square tin (loose-bottomed is preferable) and line base with greaseproof paper.
Put the dates, plain flour, chocolates and 150ml water in a small saucepan and cook gently for 5 minutes until the chocolate has melted and the mixture thickened slightly. Leave to cool
Mix together the self-raising flour, oats and sugar and rub in the butter. Spread half of this mixture over the base of the prepared tin, pressing down well. Cover with the cooled date and chocolate mixture, then the remainder of the oat mixture. Press down slightly.
Bake in the oven at 180ºC for about 25 minutes, until golden brown. Cool in the tin for 15 minutes then mark 12 fingers. Allow to cool completely in the tin before slicing.
Add cashews to Vitamix (or other powerful food processor), blend until smooth. Add the remaining ingredients, and mix to a butter-like consistency. You can add more or less coconut oil, depending on what consistency you prefer.
Why buy expensive over the counter ‘energy-balls’ when it is so easy to make your own. I made these for the first time this evening and they are absolutely delicious.
The recipe is one from Cycling Weekly magazine and adapted slightly (of course).
Ingredients (makes 16 bite size balls)
150g oats 100g dates 75g coconut oil 60g honey 30g almond butter 25g desiccated coconut 20g cocoa powder 1 medium egg 1 tbsp peanut powder (optional) pinch of salt
1. Chop the dates into tiny pieces or whizz up in a food processor 2. In a saucepan melt together the honey, almond butter and coconut oil (you can also melt in a bowl in the microwave) 3. Stir in the cocoa powder and coconut 4. In the food processor/mixer or just a normal bowl, mix together the dates, the beaten egg, the saucepan contents and the oats (+pinch of salt) until thoroughly bound. 5. Shape into 1″ balls (approx 31g each) and place on a baking tray – on a sheet of baking parchment or greaseproof paper. 6. Bake at 180ºC/170ºC fan for 15 minutes. 7. Allow to cool then taste one 🙂 8. Wrap individually in cling film ready to take on a long bike ride or run.
Nutritional value per bite (approximate) kcalories 102 Carbohydrates 18g Protein 3g Fat 8g
My husband often uses thousands of calories on a training ride or run, so he needs high carb snacks. For a couple of years now I have been making these – we call them ‘high carb bars’.
The bars are based on certain brand of wholefood bar which conveniently has a list of its ingredients in percentages on the back of the wrapper. These bars are gluten, wheat and dairy free. My variation aren’t necessarily dairy free, as I add chocolate, but they could be.
To make my bars I use a Vitamix. This is a high powered machine which is good at whizzing up stuff. You could also use a food processor. To make the bars without a machine you would just need to bash up the dried fruit, almonds and chocolate in a bowl, perhaps using the rounded end of a rolling pin.
Once all the ingredients are combined, I squish the mixture up together in my hands and then pop it onto a sheet of greaseproof paper and form it into a square sausage.
I weigh it at this stage and because I have already worked out the total number of calories in the recipe, I can work out how many calories per gram. I cut it into 9 or 10 pieces depending on how many calories I want in each piece. For this batch I have cut 52g pieces which are 208 calories and 26g of carbs per slice.
The beauty of these bars is that they can be taken in the back pocket of a cycling jersey and eaten on the go. To make this easier I wrap them in rice paper.
Using this recipe, the bars are approximately 4 calories and 0.5g carbs per g
(The original recipe used 110g Cashews, but I prefer almonds and I wanted to make it more chocolatey so I added the chocolate. I have used cranberries instead of the original raisins because they have a slightly higher carbohydrate content – the bar is also delicious using raisins).
Mash the dates and cranberries, blitz the almonds and chocolate and add to the mix, along with the cocoa powder – mix with your hands until you have an even consistency. Alternatively add all ingredients to a food processor/Vitamix and whizz together until mixed. Form into any shape/size bars you fancy.
Take on a cycle ride and boost your energy reserves!