Cinnamon cashew nut butter

I’ve just made a batch of cinnamon cashew nut butter. This was based on the ingredients list for the previous contents of this jar! Really easy to make (in my Vitamix) and very few ingredients.

img_5283

Ingredients

200g unsalted cashew nuts
20g honey
20g melted coconut oil
1 teaspoon cinnamon
0.5 teaspoon salt (optional)

Method

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.

Perfect on porridge after a long Sunday run!!

Chocolate coconut energy bites

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

Method

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

Enjoy!

High carb bars

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.

Five ingredients
Just five ingredients

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.

image
Vitamix

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.

image
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.

Slices high carb bar
Slices of high carb bar

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.

image
Wrapped in rice paper

Ingredients

Dried Dates – 180g
Almonds – 100g
Cranberries – 68g
Cocoa Powder – 24g
Dark chocolate – 50g

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).

Method

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!

Superseed flapjack

IMG_0179

This is an extremely tasty flapjack and has 48g carbs per slice so is awesome to take on a long cycle ride or for anytime you need a carb hit. Each slice also contains 15g protein, 26g fat and just 295 calories. This recipe is based on one from Cycling Weekly magazine.

Ingredients

100g coconut oil
80g honey
200g rolled oats
150g finely chopped dates
50g crushed almonds
20g flax seed
20g pumpkin seeds
20g sunflower seeds
20g raisins

Method

Melt the honey and coconut oil together in a large saucepan
Remove from heat and stir in the remaining ingredients. Mix well
Pour mixture into 20cm square lined loose bottomed tin and press down until firm
Pop into a pre-heated oven and bake at 160ºC for 25 minutes
Remove from oven, leave to cool in tin then cut into 9 pieces