AFTER SPORT–SNACKS

The following recipe for Speedy Seedy Bars was featured as one of the four ‘seeds’ recipes in the weekend supplement of The Guardian, Cook. This recipe was chosen by the food writer, Eve O’Sullivan, for the Reader’s Recipe Swap. O’Sullivan wrote ‘Suzanne Anderegg’s speedy seedy bars are a fantastically versatile take on flapjacks–her ingenious use of bananas limits the volume of butter and syrup to a surprisingly delicious effect’.


Speedy seedy bars
These are easy to make and perfect for a quick bite after sports
Makes 12-14 bars
Ingredients :DSC00468 (2)
75g margarine or butter
3 tbsp golden syrup, honey or maple syrup
200g rolled porridge oats
2 tbsp sunflower seeds
2 tbsp pumpkin seeds
2 tbsp sesame seeds
1 tsp ground cinnamon
100g sultanas or other dried fruit
2 bananas, roughly mashed

Method:

  1. Preheat an oven to 160°C. Lightly grease and line the base of a 18 x 25cm baking tin.
  2. Heat the margarine and syrup in a large pan, stirring until butter is melted. Remove from the heat, add the oats, seeds, cinnamon and sultanas. Mix until all the oats are well coated. Add the mashed bananas and mix until combined.
  3. Tip the mixture into the tin, press down lightly, then bake for 25-30 minutes until starting to brown. Cool before cutting into bars.

Variation: Try using chopped dates, apricots or dried cranberries.


PB & J muffins
I have always loved the salty-sweet combination of peanut butter and jam. However, these chunky muffins are a much healthier and tastier version of the PB & J sandwiches that I used to bring for lunch every day at school. Now my children also share a love of PB & J and there is no chance of these muffins returning home, uneaten.
Makes 18DSC00556 (1)
Ingredients :
300g wholemeal flour
150g rolled porridge oats
3 tsp baking powder
40g sugar
150g crunchy peanut butter
450ml skimmed milk
2 medium eggs, beaten
150g fresh (or defrosted) raspberries

Method:

  1. Preheat the oven to 200°C. Combine the flour, oats, baking powder and sugar together in a large bowl.
  2. In another bowl, mix the peanut butter, milk and eggs (don’t worry if it is a bit lumpy). Pour the wet ingredients into the dry and stir until just combined. Fold in the raspberries.
  3. Spoon into muffin cups and bake for 20-25 minutes until golden brown. Leave for 2 minutes before removing.

Walnut, sesame & fig bread
I used spelt flour in this recipe because it gives the bread a slightly nutty flavour but you can also make it using only wholemeal flour.
Makes 1 loaf DSC00955 (1)
Ingredients:
330g wholemeal flour
330g spelt flour
1 tsp yeast
1 tsp brown sugar
1 tbsp dried thyme
1 tbsp dried oregano
1 tbsp sumac (optional)
50g sesame seeds + 1 tbsp for topping
100g walnuts, finely chopped
100g figs, chopped
1 pear, finely chopped
1 tsp olive oil

Method:

  1. Place the flours, yeast and brown sugar in a large bowl and mix the ingredients together while getting rid of any lumps. Stir in the dried herbs, sumac and sesame seeds.
  2. Prepare the walnuts, figs and pear and add together to the dry ingredients. Mix until combined. Add 400ml of warm water to the bowl and mix together until it begins to form a dough. Turn the dough out onto a lightly floured countertop and knead for around 5 minutes until the dough is slightly stretchy.
  3. Pour the olive oil into the bowl and place the dough back in it, turning it so that it is coated all over. Cover loosely with some cling film and a dish towel and place in a warm area for 1 hr to rise.
  4. Preheat an oven to 180˚C and line a baking tray with parchment paper. Turn the dough out onto the countertop and knead it slightly, forming it into a ball. Sprinkle the remaining sesame seeds onto the counter and roll the bottom of the dough into the seeds so that they stick its surface. As you roll, slightly flatten the ball into a round. Place the loaf, seeded side up, onto the baking parchment and gently shape it into a rounded loaf . Score a cross on top of the dough with a knife and bake for 40-45 minutes until browned and cooked through.

DoE trek bars
My son asked if I could make him some bars that would help fuel him trekking for 2 days in the Peak District as part of the Duke of Edinburgh assessment for the Bronze Award. Challenge accepted!
Makes 12-14 thick barsDSC01000 (1)
Ingredients:
125g peanut butter
5 tbsp golden syrup, honey or maple syrup
200g rolled porridge oats
50g ground almonds
2 tbsp sunflower seeds
2 tbsp pumpkin seeds
2 tbsp sesame seeds
1 tsp ground cinnamon
2 tbsp cocoa
100g sultanas
50g chopped dates
50g chopped apricots
2 large bananas, roughly mashed

Method:

  1. Preheat an oven to 160°C. Lightly grease and line the base of a 18 x 25cm baking tin.
  2. Place the peanut butter and syrup in a large bowl and beat until it is fully mixed. Add the oats, almonds, seeds, cinnamon, cocoa and dried fruit. Mix until all the oats are well coated.
  3. Add the mashed bananas and mix until combined.
  4. Tip the mixture into the tin, press down lightly, then bake for 25-30 minutes until starting to brown. Cool before cutting into bars.

Cocoa coconut trek bars
Makes 12-14 thick bars  DSC01075 (1)
Ingredients:
125g peanut butter
5 tbsp golden syrup, honey or maple syrup
200g rolled porridge oats
50g coconut
2 tbsp sunflower seeds
2 tbsp pumpkin seeds
2 tbsp sesame seeds
2 tbsp cocoa
100g sultanas
50g chopped dates
50g chopped apricots
2 large bananas, roughly mashed

Method:

  1. Preheat an oven to 160°C. Lightly grease and line the base of a 18 x 25cm baking tin.
  2. Place the peanut butter and syrup in a large bowl and beat until it is fully mixed. Add the oats, almonds, coconut, seeds, cocoa and dried fruit. Mix until all the oats are well coated.
  3. Add the mashed bananas and mix until combined.
  4. Tip the mixture into the tin, press down lightly, then bake for 25-30 minutes until starting to brown. Cool before cutting into bars.

Spiced fruit and nut bread with clementines  Spiced fruit and nut bread with clementines
A very simple but moreish bread to make that can be varied according to what you have in your cupboard. This recipe was featured as one of 5 ‘clementines’ recipes in the weekend supplement of The Guardian, Cook. The recipe was chosen by food writer, Eve O’Sullivan, for the Reader’s Recipe Swap. She wrote that ‘If you’re on the hunt for an easy breakfast, look no further’.
Makes 1 large loaf
Ingredients:
500g wholemeal or granary bread flour
1 tsp bicarbonate of soda
½ tsp cinnamon
½ tsp ground ginger
½ tsp nutmeg
2 large clementines
4 tbsp mixed seeds
100g raisins or sultanas
100g dried cranberries
200g chopped nuts such as almonds, pistachios or walnuts
1 egg
500ml buttermilk

Method:

  1. Preheat an oven to 200˚C and line and lightly grease a baking tray. Place the flour, bicarbonate of soda and spices in a large mixing bowl and mix together.
  2. Grate the rind of the clementines and add to the bowl. Chop the flesh of the clementines and add along with the seeds, dried fruit and nuts. Stir until mixed.
  3. In a separate bowl, beat the egg with the buttermilk. Add to the dry ingredients and stir until it is just mixed (It should make a slightly sticky dough).
  4. Pour the dough onto the baking tray and form it into the shape of a large mound. Bake for40- 45 minutes until cooked through and lightly browned. Remove from the tray and leave to cool on a wire rack for about 15 minutes before slicing it up.

Vanilla chai tea bread Vanilla chai tea bread
A very simple bread to make and enjoy alongside a cuppa. This recipe is very versatile and is good for using up any of small quantities of forgotten dried fruit and nuts discovered at the back of the cupboard. My two favourite versions of this tea bread are sultana & almond and fig & pistachio. I normally make this recipe without using any sugar as my family finds it sweet enough
Makes 1 loaf
Ingredients:
1 Vanilla chai tea bag
500g wholewheat self-raising flour
100g sultanas or chopped figs
100g chopped almonds or pistachios
2 pears, chopped (no need to peel)
1 egg
1 tbsp flaked almonds or chopped pistachios

Method:

  1. Preheat an oven to 200˚C and lightly grease a loaf tin. Add the tea bag to 500ml boiling water and set aside to cool.
  2. Place the flour, dried fruit and nuts in a large mixing bowl and mix together. Stir through the chopped pear.
  3. In a separate bowl, beat the egg and add the cooled tea. Add to the dry ingredients and stir until it is just mixed.
  4. Spread out the dough in the baking tin and sprinkle with the flaked almonds or chopped pistachios. Bake for 40- 45 minutes until cooked through and lightly browned. Remove from baking tin and leave to cool on a wire rack for about 15 minutes before slicing it up.

    Pecan and date bread 
    This bread is so good that you may resort to hiding any leftovers for a clandestine snack. Not that I’ve ever done that… pecan-3-2
    Ingredients:
    700g Wholemeal seeded flour
    50g oats
    7g fast action yeast
    ½ tsp salt
    ½ tsp sugar
    100g pecans
    75g dates, chopped
    ½ tsp extra virgin olive oil

    Method:

    1. Place the flour, oats, yeast, salt and sugar in a large bowl and mix together. Add 500ml of tepid water and mix until it forms a dough. Knead on a floured surface for 5 min until elastic.
    2. Add the pecans and dates and knead to mix. Form the dough into a ball and place in a large bowl. Brush a little olive oil on top and cover loosly with cling film. Leave in a warm place to rise for 1 hour.
    3. Punch down the dough and knead lightly. Form into a loaf shape and place on a lined baking tray.
    4. Preheat an oven to 200˚ Bake for 30-35 minutes until golden and cooked through. Cool slightly until slicing.

Plum, blueberry and walnut scones
These scones make a good addition to a packed lunch or perfect mid-afternoon snack.  You can substitute pecans or almonds for the walnuts. Keep calm scones web
Makes 15-18 scones
Ingredients:
500g seeded wholewheat flour
2 tsp baking powder
½ tsp bicarbonate of soda
1 tsp cinnamon
250g plums, chopped (around 5 small)
250g blueberries
100g walnuts, chopped
550ml buttermilk
40ml sunflower oil

Method:

  1. Preheat an oven to 200˚C and line two baking trays with parchment paper. Place the flour, baking powder, bicarbonate of soda and cinnamon in a large bowl and stir together with a spoon until fully mixed. Fold in the plums, blueberries and walnuts.
  2. Add the buttermilk and oil together to the bowl and mix until just combined. Roll out gently with a little flour and cut into scones. Place on the baking trays, leaving space between each to rise. Bake for 17-20min until lightly browned and cooked through.

6 thoughts on “AFTER SPORT–SNACKS

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