These are a delicious high calorie snackto have as part of your recovery from training or a race.
You could even crumble one up and serve over natural yoghurt or cottage cheese or as a delicious pudding with a few extra fresh raspberries on the side.
Raspberry Flapjack Slices are packed full vitamin C from the raspberries and healthy fats from the nuts, seeds, butter and coconut oil.
Try to use organic butter as it is higher in omega 3 oils and healthier than margarine. Oats are a superfood as they release their energy slowly and are high in the soluble fibre beta-glucan that can help lower cholesterol.
If you are on a budget don’t be put off by having to buy the extra flax seeds, pumpkin or chia seeds – just add what you miss out with extra oats, or just buy one of the types of seeds.
Makes 10 Preparation time: 20 minutes Cooking time: 10 minutes
1. Preheat an oven to 180C, 350F, gas mark 4. Line a 20cm x 4cm (8 x 1 ½ inch) square cake tin with a large piece of non-stick baking paper, snipping diagonally into the corners so that the paper fits snugly over the base and up the sides of the tin.
2. Grind the oats and seeds as this makes the mixture slightly finer and helps it stick together – these flapjacks have a tendency to crumble more than regular ones as they are lower in fat. If you are short of time, grind only the flax seeds and chia seeds as your body doesn’t break these down.
3. Melt the coconut oil, butter and honey in a saucepan and add to the dry ingredients. Add the oil/honey mix in stages, stirring well to make sure it is all incorporated.
4. Spoon two thirds of the mixture onto a baking tray and press it down firmly into the edges, ensuring it is at least 1cm deep. Bake at 180C for 5 minutes.
5. While it is baking, blitz the raspberries in a blender or mash them with a fork. Add the flour to thicken the consistency, and mix together
6. Remove the base from the oven and smooth the raspberry mixture over the top.
7. Sprinkle the remaining third of the oat mixture on top of the raspberries and press it down gently so it sticks into it.
8. Return to the oven for a further 5 minutes or until brown on top.
9. Leave to cool before cutting into pieces.
Nutritional Information – Per bar:
Calories 285 Kcal
Now that the warm weather’s here, how about some luscious cheese and berry pastries to enjoy at a picnic or evening soiree?
These dainty little pastries are great to hand round while warm from the oven, just remember to offer tiny paper napkins for sticky fingers.
Raw filo pastry dries out very quickly so keep the pastry covered until the very last minute. Unfold the sheets, take the top one off to use each time then recover the stack again.
Makes 24 Preparation time: 30 minutes Cooking time: 10 minutes
270 g (9 ½ oz) pack of 6 frozen filo pastry sheets, defrosted
225 g (8 oz) Brie, cut into 24 pieces
225 g (8 oz) strawberries, about 12, each thickly sliced into 3
24 mint leaves
75 g (3 oz) butter, melted
Few rocket leaves and extra sliced strawberries to garnish, optional
1) Put one of the filo sheets in front of you and cut into eight rectangles, brush lightly with the melted butter then separate the pieces slightly. Add a second piece to four of the rectangles so that the second layer of pastry is at an angle to the first to make a star shape.
2) Add a piece of brie, a mint leaf and slice of strawberry to the centre of each then fold the edges of the pastry up and over the cheese stack, pinching just above the strawberry to make a little purse shaped parcel. Transfer to a baking sheet.
3) Repeat with the remaining sheets of pastry and filling ingredients. When all the parcels have been shaped brush the outsides with the remaining butter.
4) Bake in a preheated oven 180°C /350°F /Gas Mark 4 for about 10 minutes until the pastry is golden brown. Allow to cool for a few minutes then transfer to a serving plate; garnish with rocket leaves and extra strawberry slices if liked.
Chocanistas of the world unite! Making chocolate is easy!
All you need is 3 simple ingredients.
Cacao powder, cacao butter and some sweetness. It’s the quality of the ingredient that counts.
Take The Raw Chocolate Company’s Virgin Cacao Butter for example. It’s basically oil from raw organic cacao beans. Extracted without heat to ensure it keeps its nutrition, quality and wonderful chocolatey aroma.
1. Place the Cacao Butter in a bowl over a pan of hot water on a low heat and melt gently.
2. Leaving the bowl over the pan, add the coconut palm sugar to the melted oil and stir. 3. Then stir in the cacao powder and mix well using a balloon whisk or hand blender.
4. Spoon or pour into ice cube trays, silicon moulds or even a plastic tub to make one big chocolate bar!
5. Place in the fridge and leave to set.
For a flavoured Raw Chocolate, try adding any of the following: a pinch of cayenne or chilli powder, a drop or two of (food grade) peppermint or orange oil, orange zest, vanilla powder, sea salt, maca powder, dried fruit, nuts, spices… your life will never be the same again!
A perfect celebratory dessert – creamy, rich and sweet. Ideal for Valentines Day: Christine Bailey’s Strawberry Cream Valentine Tarts
Completely gluten free, grain free and vegan. Top with a fresh sliced strawberry or chocolate heart for a truly romantic treat.
Christine is a well known nutritionist, chef, presenter and author of many healthy recipe books. Her latest book Nourish is a cancer care recipe book written in collaboration with the Penny Brohn Cancer Centre. Christine will be running a cancer care cookery demonstration on May 5th at CNE, Wokingham. For more information and to book visit advancenutrition.co.uk/cookerydays
1. Grease 6 metal rings and line the sides with a strip of baking parchment. Place on a lined baking sheet.
2. To make the base grind up the pecan nuts in a food processor until very fine. Add the dates and coconut oil and process to form a sticky dough. Divide the dough between the metal ring bases and press down firmly to form a crust.
3. Place in the freezer for 30 minutes to harden
4. To make the filling place all the ingredients in a blender and process until smooth and thick. Divide the filling between the metal rings. Return the rings back into the freezer and freeze for 1-2 hours until firm. Carefully remove the rings and place the desserts on individual serving plates.
5. Place in the fridge and allow to defrost for an hour before serving. They can be kept in the fridge until needed.
6. Top with berries or a chocolate heart to serve.
1. Add the dry ingredients to a bowl, make a well in the centre and add the wet ingredients. Whisk until blended.
2. Add a small amount of oil to a frying pan and place over medium heat. Check the oil is hot by adding a drop of batter, if it spits then it is ready.
3. Pour a scoop of batter into the pan. Brown on both sides.
4. Move pancake to plate. Arrange fruit on top shaped in a smile and serve with a sprinkling of icing sugar.
Combine dry ingredients in a mixing bowl and thoroughly blend through.
Combine buttermilk, oil, egg and vanilla in a separate mixing bowl. Whisk to combine.
Stir milk mixture into dry ingredients adding it gradually. Whisk until batter is smooth. If batter looks too thick, add more milk a teaspoon at a time until the consistency is ok.
Lightly brush the frying pan or skillet with olive oil and heat on a medium ring. Pour a measure of batter into the pan an allow it to spread. Once bubbles have begun to form on the top and the bottom is golden brown, flip the pancake to cook the other side until golden.
Pour milk, eggs and melted butter or oil into a blender pitcher. Pulse until combined.
In a small bowl mix gluten-free buckwheat flour, gluten-free flour and salt and add to liquid in blender, pulse until combined and smooth.
Allow batter to rest for two hours for the best results.
Heat a frying pan or skillet and lightly brush it with oil. Pour a measure of batter into the pan once it is hot enough and swirl it to cover the whole of the bottom of the pan. Cook for about a minute until the top is barely moist. Use a thin spatula to loosen the edges and gently flip the crepe to cook the other side until lightly browned. Repeat with the remaining batter
1. Fry the chopped onion with oil in a saucepan.
2. Once thee onions are soft add the vegetables and fry a little with the onions.
3. Add 1 cup of water and leave to simmer.
4. Once the water has boiled down a little stir the curry sauce.
5. Let the sauce simmer until it thickens to your desired consistency.
6. Season with chilli to taste.
Here’s a simple recipe for creating amazing rice using pure coconut butter.
Tiana promise that when you use their coconut butter you won’t get the taste or arroma of coconut, just a far healthier cooking expereince….
Serve this dish hot with poppadums. Serves 6
125g Tiana organic coconut butter
8 shallots, sliced thinly
1 medium onion (150g), chopped finely
2 cloves garlic, crushed
1 tsp mustard seeds
2 green chillies slit lengthwise
1″ piece of ginger grated
2 tsps coriander powder
1 tsp cumin powder
1 tbsp garam masala
2 cinnamon sticks
2 star anise
2 cups (400g) cooked Basmati rice
4 large ripe tomatoes cut into cubes
Salt to taste
1. Heat half of the butter in large heavy-based frying pan, and add the mustard seeds and green chillies. Add the tomato and ginger and remaining spices and mix well.
2. Once the tomatoes have become pulpy, stir in rice; simmer gently. Cover for 15 minutes.
3. Leave to cool but keep covered for another 10 minutes. Ten fluff witha fork.
For the Rosemary Cream Sauce
150ml double cream
Handful of rosemary leaves
Pre-heat the oven to 180°C/350°F/g 4. Preheat the grill to medium/high heat.
Cut a red pepper in half lengthways, keep the stalk attached to help the pepper keep its shape while cooking, but scoop out the seeds. Char the outside of the pepper under the grill and then remove from the heat and fill with vegetarian haggis. Place in a casserole dish with a little water and cover. Cook in the oven for about 20 minutes until pepper and haggis are hot.
Once ready, prepare the sauce by gently heating the double cream with whole rosemary leaves. Do not boil but allow to thicken slightly. Pour the sauce around the pepper and serve
Berry Chia Breakfast Pudding Chia seeds are a rich source of omega-3 (alpha linolenic – ALA) fatty acids and antioxidants. They are perfect for adding to desserts, smoothies and bars, as well as for this grain-free berry pudding. Rich in soluble fibre, they form a gel when added to water or juice that helps slow down the rate of digestion, keeping you feeling satisfied. In addition, the sesame seeds in the tahini contain omega-6 (linoleic acid – LA) fatty acids.
1. Place the chia seeds in the juice and leave to soak for 20 minutes. The seeds should swell up and thicken the liquid.
2. Place all the ingredients but only half of the raspberries into a blender. Process until smooth and creamy. Stir in the remaining raspberries.
3. Spoon into bowls and serve