DURING SPORT–SUPER SNACKS

These recipes use wholemeal flour but you can substitute plain flour if your child is more accustomed to it as this is not the time to introduce them to a new high fibre snack. Too much fibre before playing sport can cause bloating, tummy cramps and a desperate search for a toilet!


Pear and ginger scones
Makes 15-18DSC00421 (2)
Ingredients:
450g wholemeal self-raising flour + extra for rolling
100g oats
1 tsp ground ginger
400g pears (around 4 small), diced
40ml sunflower oil
280ml skimmed milk

Method:

  1. Set the oven to 200˚C and line 2 baking trays with parchment paper.
  2. Mix the flour, oats and ginger together in a large bowl. Add the chopped pear and mix together.
  3. Measure out the oil and milk together and add to the dry ingredients all at once. Stir together until just mixed and a dough is formed.
  4. Place the mixture on to a floured surface and carefully pat the dough out to approx. 2cm thickness. Cut into scones and bake for 15-20 minutes until they are just starting to turn golden brown.

Oaty soda bread
Makes 1 loafDSC00596 (2)
Ingredients:
250g white flour
250g wholemeal flour
100g oats
1 tsp bicarbonate of soda
20g butter
570ml buttermilk

Method:

  1. Preheat an oven to 200˚C and line a baking tray with parchment paper. Place the dry ingredients into a large bowl and mix together. Rub in the butter until it resembles fine breadcrumbs.
  2. Add the buttermilk and stir until it forms a soft dough. Turn the dough onto a countertop and lightly knead it. Form it into a round loaf and place it on the baking tray. Score the top of the loaf with an ‘X’ and bake for 35-40min until cooked through.

Banana bars
Makes one 20cm baking tinDSC00721 (1)
Ingredients:
2 large, very ripe bananas
1 tsp vanilla extract
180g oats
50g sultanas
½ tsp ground cinnamon

Method:

  1. Preheat an oven to 180˚C and lightly grease a 20cm square baking tin or line with parchment paper.
  2. Place the bananas in a large bowl and mash them with a fork. Add the rest of the ingredients and mix until fully blended.
  3. Press into the bottom of the baking tin and bake for 30 min until golden. Wait to cool before cutting into bars.

Banana apple bars
Makes one 18cm x 25cm baking tinDSC00722 (1)
Ingredients:
3 large, very ripe bananas
1 large apple, chopped finely
¼ tsp cider vinegar
180g oats
75g sultanas
½ tsp ground cinnamon

Method:

  1. Preheat an oven to 180˚C and lightly grease a 18cm x 25cm baking tin or line with parchment paper.
  2. Place the bananas in a large bowl and mash them with a fork. Add the rest of the ingredients and mix until fully blended.
  3. Press into the bottom of the baking tin and bake for 30 min until golden. Wait to cool before cutting into bars.

Berry banana smoothie DSC00817 (1)
Makes about 500ml
Ingredients:
1 large banana
150g frozen mixed berries
250ml apple juice

Method: Simply use a blender (or hand blender) to whizz up all the ingredients together before serving.

One thought on “DURING SPORT–SUPER SNACKS

  1. Pingback: A different kind of hunger games | Justaddwaterblog.com

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