Proper pancakes 
These thick pancakes are incredibly easy to make and if you top them with lots of fruit and go easy on the maple syrup, they will fuel any sport. 

Makes 20-25 (depending on how big you make them)
Ingredients:
2 eggs
500ml skimmed milk
350g self-raising wholemeal flour
Method:

1. Beat the eggs in a large bowl. Mix in the milk. Add the flour and stir until it is well-combined and there are not any lumps. This should be a fairly thick batter, the consistency of runny porridge.
2. Heat a non-stick frying pan on medium-high heat. Pour the batter into pancakes and cook for 2-3 minutes until they begin to bubble and the edges are beginning to cook. Flip the pancake and cook for another minute until both sides are lightly brown and cooked though. Serve while warm.

 Variation: You can add any fresh or defrosted frozen fruit to the batter before cooking or you can add it directly to a cooking pancake as soon as the batter hits the frying pan. Banana pancakes are especially tasty if you slice a banana directly onto the cooking batter as it will caramelise in the pan.

---

Breakfast muffins
These are proper healthy muffins set to fuel any sport. Those fairy cakes and poor imitations of muffins available in coffee shops and supermarkets, alike, are not even in the same league! 

Makes 24
Ingredients:
300g wholemeal self-raising flour (or wholemeal flour+1½ tsp baking powder)
300g rolled porridge oats, plus extra for topping
150g wheatgerm
1 tsp bicarbonate of soda
40g sugar
1 tsp ground cinnamon
100g sultanas
1 apple, unpeeled and finely chopped
3 medium bananas
700ml buttermilk
2 medium eggs, beaten
50ml sunflower oil

Method:

1. Preheat the oven to 190°C.
2. Combine the flour, oats, wheatgerm, bicarbonate of soda, sugar and cinnamon together in a large bowl. Add the sultanas and chopped apple and mix until coated with the dry ingredients.
3. Add the bananas to the large bowl and mash them completely with a fork. Don’t worry about mixing them with the rest of the ingredients.
4. In another bowl, mix the buttermilk, eggs and sunflower oil. Pour the wet ingredients into the dry and stir until all of the ingredients are just combined. Add a little skimmed milk, if needed.
5. Spoon into 24 muffin cups and sprinkle the tops with some extra oats. Bake for 20-25 min until golden brown. Leave in the tin for 2 minutes, then remove and serve.

Variation: You can substitute any fresh or dried fruit in this recipe and swap the wheatgerm for bran, cornmeal (polenta) flour or just more oats.

---

Banana, date & coconut muffins
These muffins taste great on their own and will fuel you up, ready to take on any challenge ahead. 

Makes 24
Ingredients:
350g wholemeal self-raising flour
200g rolled porridge oats
150g wheatgerm
100g ground oatmeal
1 tsp bicarbonate of soda
30g sugar
½ tsp ground cinnamon
½ tsp nutmeg
100g dates, chopped
50g coconut
5 medium bananas
600ml buttermilk
3 medium eggs, beaten
50ml sunflower oil

Method:

1. Preheat the oven to 190°C.
2. Combine the flour, oats, wheatgerm, oatmeal, bicarbonate of soda, sugar, cinnamon and nutmeg together in a large bowl. Add the dates and coconut and mix until coated with the dry ingredients.
3. Add 4 bananas to the large bowl and mash them completely with a fork. Don’t worry about mixing them with the rest of the ingredients.
4. In another bowl, mix the buttermilk, eggs and sunflower oil. Pour the wet ingredients into the dry and stir until all of the ingredients are just combined. Add a little skimmed milk, if needed.
5. Spoon into 24 muffin cups and slice the last banana onto the tops of the muffins. Bake for 25-30 min until golden brown. Leave for 2 minutes before removing from the muffin tin and serve.

---

Cornmeal cranberry muffins 

Makes 22-24
Ingredients:
350g wholemeal flour
350g cornmeal (polenta)
50g sugar
½ tsp bicarbonate of soda
50g sultanas or raisins
50g dried cranberries
150g fresh cranberries
50ml sunflower oil
600ml buttermilk
3 large eggs, beaten

Method:

1. Preheat the oven to 190°C. Mix the flour, cornmeal, sugar and bicarbonate of soda together in a large bowl, getting rid of any lumps. Add the sultanas, dried and fresh cranberries and mix together.
2. In a separate bowl, beat the oil, buttermilk and eggs together.
3. Pour the wet ingredients into the dry and stir until just combined. Spoon the mixture into muffin tins and bake for 20-25 minutes, until risen and golden. Remove from the oven and leave to cool for 5 minutes before serving.

---

Cornmeal strawberry muffins with almonds 

Makes 22-24
Ingredients:
350g self-raising wholemeal flour
350g cornmeal (polenta)
40g sugar
½ tsp bicarbonate of soda
3 tbsp flaked almonds for sprinkling
250g fresh or defrosted strawberries, chopped
50ml sunflower oil
600-650ml* buttermilk
3 large eggs, beaten

Method:

1. Preheat the oven to 190°C. Mix the flour, cornmeal, sugar and bicarbonate of soda together in a large bowl, getting rid of any lumps. Add the strawberries and mix together.
2. In a separate bowl, beat the oil, buttermilk and eggs together.
3. Pour the wet ingredients into the dry and stir until just combined. Spoon the mixture into muffin tins and sprinkle with the flaked almonds. Bake for 25-30 minutes, until risen and golden. Remove from the oven and leave to cool for 5 minutes before serving.

*If you use fresh strawberries then you may need to add more buttermilk than if you use defrosted strawberries. If you find that the muffin batter is still too thick then simply add a splash of skimmed milk.

---

Super muffins
These amazing muffins will help to fuel up your day. 

Makes 20-22
Ingredients:
350g wholemeal flour
150g oat bran, wheat bran or wheat germ (or a bit of each)
30g sugar
40g coconut
3 tbsp sunflower seeds
1 tbsp poppy seeds
1 tbsp sesame seeds
1 tsp baking powder
1 tsp bicarbonate of soda
1 tsp cinnamon
3 eggs
50ml sunflower oil
550ml buttermilk
2 carrots, grated
3 bananas, mashed
75g sultanas

Method:

1. Preheat the oven to 190°C. Place the flour, oat bran, sugar, coconut, seeds, baking powder, bicarbonate of soda and cinnamon in a large bowl and mix until combined.
2. In another bowl, blend together the eggs, oil and buttermilk. Add the carrots, bananas and sultanas and mix thoroughly.
3. Add the wet ingredients to the dry all at once and carefully mix together until the two are just mixed.
4. Spoon into 24 muffin cups and bake for 20-25 min until golden brown. Leave for 2 minutes, then remove and serve.

---

Apple raisin drop scones
I don’t know if it’s the yoghurt or the apples that make these scones slightly chewy but with a bit of crunch. Whatever it is, these scones were practically inhaled by my children the first time I made them.

Makes 24
Ingredients:
500g seeded wholewheat flour
2 tsp baking powder
½ tsp bicarbonate of soda
1 tsp cinnamon
2 large apples, chopped
125g raisins
300g fat free plain yoghurt
40ml sunflower oil
150ml skimmed milk

Method:

1. Preheat an oven to 210˚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 chopped apples and raisins.
2. Add the yoghurt, oil and milk together to the bowl and mix until just combined. Using the spoon, drop the mixture into scone-sized blobs on the baking tray, leaving space between each to rise.
3. Bake for 17-20min until lightly browned and cooked through.

---

Banana-banana blueberry scones
The perfect pre-sport breakfast for banana lovers everywhere!

Makes 12 scones
Ingredients:
500g wholemeal self-raising flour
Extra flour for rolling
½ tsp cinnamon
½ tsp nutmeg
50g dried bananas
100g fresh blueberries
1 very large banana or 2 small
50ml sunflower oil
300ml skimmed milk

Method:

1. Set the oven to 200˚C and line 2 baking trays with parchment paper.
2. Mix the flour and spices in a large bowl. Add the dried bananas and blueberries and fold in.
3. Mash the banana and add to the dry ingredients. Measure out the oil and milk together and add all at once. Stir thoroughly together until just mixed.
4. Place the mixture on to a floured surface and roll out to approx. 2cm thickness. Cut into 12 scones of any shape and bake for 15 minutes or until just starting to turn golden brown.

---

Pumpkin bannock (or scones)
This makes a slightly sweet tasting bannock bread that can be cut into 8 large scones or you can bake them in the oven, as traditional scones. They can be eaten warm or cold.

Makes 2 bannocks or around 16 scones
Ingredients:
550g seeded wholemeal flour
30g sugar
½ tsp bicarbonate of soda
1 tsp baking powder
½ tsp cinnamon
¼ tsp ginger
¼ tsp nutmeg
60g raisins
425g cooked pumpkin (or 1 can!)
125ml skimmed milk
25ml sunflower oil

Method:

1. Measure out the flour, sugar, soda, baking powder, spices and raisins into a large bowl and mix together.
2. Add the pumpkin, milk and sunflower oil in another bowl and mix together.
3. Combine the wet and dry ingredients and mix until it forms a soft dough. Form the dough gently into a ball and divide into 2. Pat them each into a circle about 2-3cm in thickness*.
4. Heat a small non-stick frying pan to medium heat and place the dough in the centre of the pan. Cook for about 10min before flipping it onto the other side to do the same. The easiest way to do this is by moving the frying pan away from the heat, placing a plate over the top of the bread. Hold on to the plate and carefully flip the frying pan upside down. Then slide the bread back into the frying pan and return to the heat.
5. Once both sides are quite brown and looking cooked, checked their doneness by running a knife halfway through the bread. If it needs to cook a little longer then you can return it to the frying pan again. However, if you do not wish it to become browner then you can simply microwave it on high for 2 minutes to finish it off or you can bake it in an oven at 200˚C for 10 minutes longer.
6. Let the bannock cool slightly before cutting it into large wedges and serving.

*If you wish to bake the dough as traditional scones, gently roll out the dough at step 3 and cut them into whatever shape of scone you wish. Place on a baking tray lined with parchment paper and bake in an oven at 200˚C for 15 minutes.

---

Classic cornbread
This tasty quick bread will fuel you up for any sport. It also tastes great with a handful of blueberries tossed into the batter.

Ingredients:
175g cornmeal (polenta)
150g flour
1 tbsp sugar
1 tsp baking powder
½ tsp bicarbonate of soda
½ tsp salt
300ml buttermilk
2 eggs, beaten
50g butter, melted + extra for greasing

Method:
1. Preheat the oven to 200°C. Generously grease a 20cm diameter round baking tin or a loaf pan.
2. Mix the cornmeal, flour, sugar, baking powder, bicarbonate of soda and the salt together in a large bowl.
3. In a separate bowl, beat the buttermilk, eggs and melted butter together.
4. Pour the wet ingredients into the dry and stir gently until just combined. Spoon the mixture into the prepared tin, level the top, and cook for about 25-35 minutes, until risen and golden. Remove from the tin and leave to cool for 5 minutes before slicing.

---

Blackberry, fig & fennel bread
This bread makes a very healthy breakfast but tastes indulgent enough to eat it as a pudding. Be mindful that this bread contains figs so if you find that you need to avoid foods high in fibre before sport, you should treat this as an AFTER SPORT SNACK.
Makes 1 loaf

Ingredients:
500g seeded wholemeal bread flour
7g easy-bake dried yeast
¼ tsp salt
1 tsp fennel seeds
100g dried figs or 4-5 fresh figs, roughly chopped
olive oil for greasing
200g blackberries

Method:

1. Place the flour, yeast, salt and fennel seeds in a large mixing bowl and mix together. Make a well in the centre of the flour and pour in 300ml warm water. Mix with a wooden spoon until it forms a dough then turn it out onto a countertop. Knead the dough for 5 minutes until it is elastic and smooth. If using dried figs, add them to the dough and knead until just mixed. If using fresh figs, set them aside.
2. Form the dough into a ball and rub a little olive oil all over. Place back into the bowl and cover it loosely with cling film. Leave in a warm place to rise for 1 hour until it has doubled in size.
3. Once the dough has risen, preheat an oven to 200˚C. Line a baking tray or Swiss roll tray with parchment paper.
4. Turn the dough out onto a floured countertop and knock the air out a little bit by lightly kneading it 3-4 times. Roll the dough out into a rectangle, approx. 20cm x 25cm. Carefully scatter the blackberries and the fresh figs (if using) on top of the dough. Roll up the dough like a Swiss roll and pinch the ends together to seal the fruit.
5. Carefully place the bread in the baking tin or on the baking tray and bake for 40-45 minutes until browned and cooked through. Remove from baking tin and leave to cool on a wire rack for about 15-20 minutes before slicing it up.

---

Hot cross buns

Makes 24
Ingredients:
900g wholewheat flour
½ tsp salt
4 tsp quick active yeast
1 tsp sugar
2 tsp ground cinnamon
1 tsp ground cloves
Zest of 1 lemon
Zest of 1 orange + flesh
3 tbsp sunflower oil
175g chopped apple (around 2 small)
150g currants
100g sultanas
1 egg, beaten
4 tbsp flour

Method:

1. Combine the flour, salt, yeast, sugar, spices and zests in a large bowl. Add 600ml of warm water and the sunflower oil and mix together using an electric mixer and dough hook or by hand. Continue to knead the dough for two minutes.
2. Chop the flesh of the orange and add to the dough along with the apple and dried fruit. Knead for 5 minutes until the dough is elastic.
3. Leave the dough in a bowl and cover it loosely with cling film. Leave it to rise until it has doubled (around 1-1½ hours). Place the dough on a countertop and knead a couple of times to knock out the air. Divide into 24 pieces and line a baking tray with parchment.
4. Form each piece of dough into a rounded mound and place on the baking tray. Leave for 40min to rise again.
5. Set the oven to 210˚C. Brush the beaten egg over the tops of the buns. Mix the flour with a little water to form a runny dough and use it to carefully make a cross on the top of each bun. Bake the buns for 15-20 min until golden and cooked through. Serve while warm.

---

Healthy PB granola
Use this to sprinkle on top of yoghurt and fruit for a healthy breakfast.

Ingredients:
180g jumbo oats
60g pecans, chopped
40g pumpkin seeds
2 tbsp chia seeds
30g dried raisins or cranberries
70g almond butter or peanut butter (100% nuts, no sugar, no palm oil)
½ banana, mashed
½ tsp vanilla extract
Ground cinnamon to sprinkle (optional)

Method:

1. Preheat an oven to 150°C. Combine the oats, chopped nuts, pumpkin seeds, chia seeds and raisins.
2. Add the almond butter, banana and vanilla extract to the oat mixture. Mix to combine until everything is combined. You may find it easier to mix using your hands.
3. Spread the mixture evenly over a baking tray in a single layer. You may need two trays. Sprinkle the cinnamon on top, if using.
4. Place in oven and toast for 10-13 minutes. Check periodically that the oats do not burn.
5. Take out of the oven and allow to cool completely before storing the granola in an airtight container.

---

PB & apple granola
This is a great way to use up any apples that have seen better days. Store in the fridge to keep it fresh.

Ingredients:
180g jumbo oats
60g walnuts, chopped
40g pumpkin seeds
2 tbsp chia or linseeds
30g dried raisins or cranberries
160g almond butter or peanut butter (100% nuts, no sugar, no palm oil)
1 large apple (or 2 small), diced
½ tsp vanilla extract
½ tsp ground cinnamon
¼ tsp mixed spice
1 small banana

Method:

1. Preheat an oven to 150°C. Combine the oats, chopped nuts, pumpkin seeds, chia seeds and raisins.
2. Add the almond butter, apples, vanilla extract and spices to the oat mixture. Mash the banana into the bowl. Mix to combine until everything is combined. You may find it easier to mix using your hands.
3. Spread the mixture evenly over a baking tray in a single layer. You may need two trays.
4. Place in oven and toast for 15-17 minutes. Check periodically that the oats do not burn.
5. Take out of the oven and allow to cool completely before storing the granola in an airtight container in the fridge.

---

Irish soda bread with pears
If you do not have any buttermilk then you can either substitute plain yoghurt or make your own buttermilk. For 500ml buttermilk simply add 2tbsp of vinegar or lemon juice to 500ml skimmed milk and let sit for a minute or two before using.

Ingredients:
250g wholemeal flour
250g white flour
100g oats
1 tsp bicarbonate of soda
½ tsp cinnamon
25g butter
1 large pear, chopped (around 200g) no need to peel
450-500ml buttermilk

Method:

1. Preheat oven to 200°C and line a baking tray with parchment or silicone. Mix the dry ingredients in a bowl. Add the butter and rub it in until it resembles breadcrumbs.
2. Add the chopped pear and mix. Add around ⅔ of the buttermilk and begin to mix carefully. Add more buttermilk until the dough is soft but not sticky. You may not need to use all of it.
3. Turn out the dough onto a floured surface and knead it lightly to form a round. Place it on the baking tray and use a knife to carve an X across the top of the loaf. Bake for 40-45min until lightly browned and cooked through. Leave to cool slightly before slicing.

---