Nutrition Guide
Maximum Energy Minimum Fuss
Sports Drinks
Ingredients
Fruit juice
Water
Salt
Tasty Flapjacks
Ingredients
50g butter
2 tbsp peanut butter
3 tbsp honey
2 ripe bananas, mashed
1 apple, peeled and grated
250g porridge oats
85g dried cranberries, chopped
100g raisins
100g pumpkin seeds
How to make them
Heat oven to 160C/140C fan/gas 3. Grease and line a 20cm square tin with baking parchment.
Melt the butter, peanut butter and honey in a small pan.
Add the mashed banana, apple, 100ml hot water, and mix to combine.
Tip the oats, the dried fruit and the seeds into a large bowl.
Pour in the combined banana and apple and stir well.
Tip into the cake tin and level the surface. Bake for 55 mins until golden. Leave to cool in the tin.
Cut into 16 pieces to serve or store in an airtight container in the fridge. They will keep for up to 3 days.
Nutritional Info (per serving)
Energy (kJ) | 812 |
Energy (kcal) | 194 |
Fat (g) | 8.1 |
Of which, saturatres (g) | 2.5 |
Carbohydrates | 24 |
Of which, sugars | 13 |
Fibre | 2.5 |
Protein | 4.7 |
Salt | 0.1 |
Carb Loading Carrot Cake
Ingredients
2 large eggs, beaten
60g brown sugar
50ml vegetable oil
130g wholemeal flour
2 ½ tsp baking powder
2 tbsp ground cinnamon
1 tsp ground allspice
3 large carrots, grated
100g raisins
2 tsp lemon juice
How to make them
Preheat the oven to 180C. Put the eggs, brown sugar, vegetable oil into a bowl and beat well.
Sift the flour, baking powder, cinnamon and allspice into the bowl, then fold into the mixture.
Add the carrots, raisins, lemon juice and mix well together.
Spoon the mixture into a baking tin and bake in the preheated oven for 30-40 minutes, until a skewer inserted into the centre comes out dry.
Leave in the tin for 5 minutes, then turn out to cool completely. Recipe yields 8 servings.
Nutritional Info (per serving)
Energy (kJ) | 950 |
Energy (kcal) | 227 |
Fat (g) | 8.2 |
Of which, saturatres (g) | 0.9 |
Carbohydrates | 31 |
Of which, sugars | 20 |
Fibre | 5.1 |
Protein | 4.6 |
Salt | 0.49 |
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