PB & J energy bars

As I’m in the process of changing career, last week I had some exams to be an English teacher.  By association: teaching, school, etc, this made me crave a peanut butter and jelly (jam) sandwich. So to turn that craving into a healthy snack I decided to make an energy bar which will bring me the same taste.

 

Ingredients

  • 190 grams (2cups) oatmeal
  • 110 grams (1/2cup) homemade  roasted peanut butter
  • 150 grams (1/3 cup) jam (apricot, strawberry, whatever you like)
  • 150 grams (1 1/2 cup) pitted dates
  • 50 grams (1/2 cup) almond meal
  • 10 grams (2 tsp) sunflower oil

 

Preparation

  1. Soak the dates in warm water for 15 minutes, and drain. OLYMPUS DIGITAL CAMERAOLYMPUS DIGITAL CAMERA
  2. Place dates, almond meal, jam, peanut butter, and oatmeal in a food processor and blend until combined well. Slowly add oil while it is still mixing. OLYMPUS DIGITAL CAMERA
  3. Scoop mixture into a square baking pan, and firmly press down to make an even layer. OLYMPUS DIGITAL CAMERA
  4. Place in the freezer for 30 minutes to set, then cut into 8 rectangle bars. OLYMPUS DIGITAL CAMERA
  5. Store in the freezer or fridge.
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Cornbread

I’ve been scratching my head for a while now trying to get a salty snack I can bring on rides with me. And yesterday it hit me: cornbread! It is simple, quick to bake and can easily be made dairy-free and gluten-free.

Ingredients

  • 235ml (1 cup) Rice milk or other non-dairy milk
  • 2 eggs
  • 15gr (3 tablespoons) sunflower oil
  • 175gr (1 cup) medium-grind yellow cornmeal
  • 75gr (½ cup) corn flour
  • 35gr (¼ cup) sweet rice flour
  • 15gr (1 tablespoon) cane sugar
  • 3 pinches (½ teaspoon) salt
  • 11gr (3 teaspoons) baking powder
  • Coarse salt and fresh rosemary

Direction

  1. Preheat oven to 250C.
  2. In a small bowl, whisk together milk, eggs and oil.
  3. In a medium bowl, stir together cornmeal, corn flour, sweet rice flour, sugar, salt, and baking powder.
  4. Add wet ingredients to dry ingredients and whisk until combined.
  5. Pour into lightly greased 9 inch square pan.
  6. Bake for 20 minutes, or until knive comes out clean. After 12 minutes of cooking sprinkle some coarse salt and fresh rosemary on top if you want some extra salty flavor.

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Cornbread is versatile and can be paired with sweet (jam, honey cashew butter…) or salty (eggs, bacon, goat cheese…) food.

Energised gingerbread

With colder days on us, a craving for holiday and sugary food may have hit you as well. To not feel too bad about eating this kind of treat, I’ve used these wintery spices to make trail bars.

Ingredients
125 grams flour
125 grams oatmeal
11g baking powder (1 packet)
100 grams brown sugar
1 tsp ground nutmeg
1 tsp ground ginger
1 tsp cinnamon
100 grams raisins or candied ginger (optional)
250 grams honey
2 eggs
10 cl rice milk
1 tsp vanilla extract

Prep
Heat your oven to 160°C.
In a large ball, mix flour, otameal, baking powder, sugar and spices. Add the dried fruits if you chose to have them.

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In a saucepan, heat up the honey. Stop when it starts to bubble.
Pour the honey into the dry ingredients mix and stir vigourously until well combined.
Heat up the rice milk with vanilla extract until warm and set aside for a minute.
Add the 2 eggs to the mix and stir well. Then pour the vanilla rice milk into the mix and keep stirring until you have a smooth dough.
Line a cake tray with baking paper and pour the dough in.
Bake for 1 hour. Mix the baking paper, it is super easy to get the cake out of the tray and cut it into bars.

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Muesli bars

I’ve been craving more carbs and less sugar on races lately, so I thought I’d try to make muesli bars.

 

Ingredients

  • 3 cups organic fruit muesli
  • ½ cup almonds meal
  • 3 eggs
  • 1 teaspoon vanilla
  • ½ teaspoon ground cinnamon
  • 1/4 cup olive oil
  • 1/4 cup honey

Preparation

  1. Preheat oven to 160C in fan forced mode.
  2. Combine muesli, almond meal, eggs, vanilla, cinnamon, olive oil and honey in one large bowl until mixed through.
  3. Spoon into a square baking pan lined with baking paper.
  4. Bake for 25 – 30 minutes or until golden.
  5. Cool then cut into 15 pieces.
  6. It can be store in the freezer.

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Apricot and almond bars

With racing season in full swing, it’s nice to have some extra bars stached in the freezer so I don’t have to worry come race day. I’ve been making a bunch of different bars to fuel for day-long races and this one is one of my favorite as it’s easy to bake, tasty and nutritious.

 

Ingredients

  • 1½ cup almond meal
  • 1 cup dates, pitted
  • 1 cup dried apricots
  • 1 tbsp coconut butter softened
  • 2 tsp mandarine juice
  • pinch sea salt
  • 1 tbsp toasted sesame seeds

Instructions

  1. In a food processor, pulse the pitted dates, dried apricots and sea salt until the dried fruits are mashed into a paste. wpid-psx_20140705_213517.jpgThey may try to ball up in the processor, in which case you’ll want to stop and break up the mixture with a spoon before continuing. wpid-psx_20140705_213650.jpg
  2. Break up the fruit mixture and pour into a ball. wpid-psx_20140705_213950.jpg
  3. Add the nuts to the dried fruits mixture.
  4. Mix with a wooden spoon until the almond meal is incorporated evenly into the fruit mixture.
  5. Add th juice and softened coconut butter until smooth.wpid-psx_20140705_214149.jpg
  6. Line an 8- or 9-inch square baking dish with cling film.
    Transfer the mixture to the baking dish, and use your a jar top to press it into an even layer. wpid-psx_20140705_214534.jpg
  7. Sprinkle sesame seeds on top of the flatten mixture and fold in half. PSX_20140705_214843
  8. Reflatten and wrap in cling film.
  9. Chill the baking dish in the freezer for at least 30 minutes, then use a sharp knife to cut the fruit-and-nut blend into squares or bars. Wrap each bar tightly for individual servings.

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Dates and chocolate bars

Ingredients   

  • 300g Moist Medjool Dates, pitted and chopped
  • 200g Raw Cashew Nuts
  • 150g Almond meal
  • 75g dark chocolate
  • A Pinch Of Sea Salt
  • 40g Unsweetened Shredded Coconuts
  • 2 Tbsp Vanilla Extract
  • 2 to 3 Tbsp Cold Water

Preparation

  1. Line an 8 inch baking pan with  saran wrap, and set aside.
  2. Combine chopped dates, cashews, almonds, cocoa powder, dark chocolate and sea salt in a food processor. blander - dates, cashews, cocoa
  3. Pulse and process all the ingredients together until the texture is coarse.
  4. Add the shredded coconut, a quick pulse, and add the vanilla extract, a little water at a time until it reaches a dry but moist dough consistency.
  5. Scrape the dough mixture into the lined pan, wrap with saran wrap and press evenly with a rubber spatula. cocoa dates freezer
  6. Chill for about an hour before cutting into 2cm by 5cm bars. Store in sealed container for up to a month in the fridge. cocoa bars

Papayas and cashews bars

Ingredients

  • 1 cup dried papayas
  • ½ cup raw cashews
  • ¾ cup shredded unsweetened coconut
  • ⅓ cup rolled oats
  • 2 tablespoons honey
  • 1 tablespoons sunflower oil
  • 2 tablespoons sesame seeds
  • ¼ teaspoon sea salt

Instructions

  1. Line an 8 inch baking pan with  saran wrap, and set aside.
  2. Pulse cashews in food processor until crumbly, place in a separate bowl. cashew powder
  3. Pulse papayas in food processor until finely chopped.
  4. Add all other ingredients to the papayas  and process until well combined.
  5. Add the chopped cashews to the mixture and pulse until combined. cashews papayas mix
  6. Put the mixture into the pan and wrap the saran wrap around it. pre-bars
  7. Firmly press the papayas mixture into the baking pan, using the flat surface of a measuring cup to create a flat even layer. wrapped papayas bar
  8. Place pan in the freezer for one hour, then remove and cut into 8 rectangle bars (or more or less, depending on desired size).  papayas bars
  9. Place in an airtight container and store for up to one month in the fridge.

Chocolate and pear muffins

We have been having some ugly weather for the past couple days which made me crave comfort food.

I had a couple pears on the verge of getting spoiled, so it was an easy call to combine those with chocolate and almond to make some delicious snack.

Ingredients

  • 200 g dark chocolate
  • 70 g sunflower oil
  • 2 pears
  • 4 eggs
  • 100g almond meal
  • 100 g brown sugar
  • 11g baking powder

Preparation

  1. Melt chocolate and oil, smooth and pour this mixture into a bowl.
  2. Skin the pears and remove the non-edible parts and dice them.
  3. Mix into the chocolate/oil cream, with an electric mixer, the following: eggs, almond meal, baking powder, and sugar.
  4. Add the diced pears, and use a wooden spoon to gently mix them in.
  5. Pour into muffins pan and bake for 20 minutes at 180°C.
  6. Stick a knife into a muffin, if it comes out clean, muffins are ready.
  7. Let cool a bit and enjoy!

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Persimmon muffins

There still is quite some persimmons on a tree along one of my rides, so it’s quite easy to grab a few to carry home in my backpack to eat fresh or cooked. This recipe is quite simple and fast and really yummy.

Ingredients

  • 4 very ripe persimmons
  • 270 grams flour
  • 200 grams sugar
  • 6 grams baking powder
  •  1 soupspoon candied ginger with syrup
  • 1 teaspoon ground cinnamon
  • 2 large eggs plus 1 egg white
  • 140 grams unsalted butter, melted
  • 200 grams plain yogurt

Directions

  1. Preheat the oven to 180 degrees C.
  2. Line muffin cups with paper liners or grease the cups with vegetable oil if you don’t have paper liners.
  3. Cut the persimmons in half and scoop out the pulp into a food processor; pulse until smooth.
  4. Combine the flour, sugar, baking powder, ginger,and cinnamon in a large bowl.
  5. Whisk the persimmon puree, the eggs, egg white, melted butter and yogurt in a small bowl.
  6. Add the wet ingredients to the dry ingredients and stir until just combined (it’s fine if the batter is lumpy).
  7. Divide the batter among the muffin cups, filling each three-quarters of the way, and bake until a toothpick comes out clean, 30 minutes for regular muffins.

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Persimmon marmalade

The persimmons I had spotted on my ride a couple weeks ago have started to be ripe. So we went to pick some up and I’ve decided to make some jam qith it to be able to keep it as long as possible during the upcoming winter month.

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Ingredients

  • 1kg persimmons’ flesh (it has to be really ripe, aka mushy, otherwise it has a horrible meal taste)
  • 700grams sugar
  • 75ml freshly pressed orange juice
  • 1/2 tbsp vanilla extract

 

Preparation

  1. Cut the persimmons in two and scoop the flesh out, leaving a couple milimeters until the skins. Put in a salad ball
  2. Cover the persimmons’ flesh with the sugar, orange juice and vanilla extract and mix well. Let marinate for 2hours.
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  4. Put the mixture in a blender to you don’t have big chunks in your jam, then pour in a saucepan and cook for 6 to 7 minutes on medium heat, while stiring often.
  5. Sterilize your containers and caps and pour your marmalade in. Flip them over to expel the air and let cool down.
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  7. Once it has cool down, store in a dry place.