Protein ball & energy food recipes

Raw 'TWIX' Bars

Line a 20 x15cm tin with baking paper.

BASE : 155 grms Cashew nuts
45 grms desiccated coconut
2 1/2 Tbls ground almonds
1/4 Tsp vanilla extract
2 Tbls Maple syrup

Place in food processor and blend until combined, press into tin and put in freezer

CARAMEL: 260 grm pitted dates - chopped
60 mls Maple syrup
90 grms nut butter , eg Almond/peanut
1 Tsp vanilla extract

Place in food processor and blend until combined, press into tin and put in freezer

150grms 70% Chocolate - melted

Once the mixture is firm, cut into 12/16 pieces and coat with melted chocolate. Once the chocolate has set, put into airtight tin and store in freezer ( for up to 2 months, if they last that long !!!)


 
Almost 'Snickers' Bars

Line a 20 x15 cm tin with baking paper.

Base: 155 grms Cashew nut
45 grms desiccated coconut
2 Tbls Maple syrup

Place in food processor and blend until combined, press into tin and put in freezer

Caramel: 260grms Medjool dates
60 mls Maple syrup
1 Tsp Vanilla extract
65 grms chopped almonds/peanuts

Place in food processor and blend until combined, press into tin and put in freezer
150grm Dark Chocolate - melted

Once the mixture is firm, cut into 12/16 pieces and coat with melted chocolate. Once the chocolate has set, put into airtight tin and store in freezer ( for up to 2 months, if they last that long !!!)


If short of time, you can mix the base with the caramel, add in about 30grms of diced chocolate, form into small balls, and roll in a crumb mix, such as 2 tbls salted peanuts, 2 tbs coconut and 2 tbls of oats blitzed in a food processor.

 
No Bake Brownies
(Adapted from Living Healthy With Chocolate)


1 1/2 cups Ground Almonds
1/2 cup Cacao powder Mix together in a large bowl

1/2 cup Maple Syrup
2 teaspoons Vanilla Extract
Pinch of sea salt
1 1/2 cups Cashew nuts Add to food processor and mix
till creamy

100 grms Chocolate 70%

Add nut mixture to bowl and mix to form a dough.
Press into a lined 7 inch square tin and place in fridge.


Melt Chocolate and pour over brownie mixture.
When Chocolate is nearly set , cut into 16 squares.

Will keep well in fridge for 1 week
 
Lemon Blondies


Makes 14 -16 balls


1 cup pitted dates
3/4 cup rolled Oats
1/2 cup Cashew nuts
1 1/2 tsps lemon zest
1/4 tsp vanilla extract
1 1/2 tsps freshly squeezed lemon juice
2 tbsps shredded coconut

Coating:
3 tsps shredded coconut
3 tsps rolled oats
1/2 lemon zest combine all together

In a processor, add the dates, oats, cashews, lemon zest, vanilla and lemon juice (but not the coconut!) and process.

When the mixture becomes sticky, add the coconut and process again.

Continue until the mixture forms a ball on the blade. Sometimes you may need more lemon juice depending on how soft the dates are.

Take 1 – 1 1/2 tablespoon scoops of the mixture and roll in your hand and toss in coating.

Repeat till all the mixture is used.

Store in an airtight tin in the fridge (freezes well too)

Thanks a million Petrina! Can’t wait to try these. The challenge will
be to devour them in moderation! Thank goodness they freeze Here’s to mega healthy and happy 2022 to All.
Hazel J

Hi All,

Another good recipe for the kayaker - I have tried it on a few and there is never anything but a few crumbs left.

This is a recipe for a “cakey” fruit cake. The original recipe has 115g of cherries and 50g of nuts (almonds can be used instead of walnuts). I like my cake cakier so I use a little less fruit and I like nuts so I use more nuts.

I cut the cake into nice thick squares and pop one in a re-usable airtight container and put it in my PFD for an on water snack. I also bring a good few slices with me when camping and it can serve as a breakfast substitute, snack or dessert.

Unfortunately, the last step on the method is really the most important and if you can ignore a tin of cake for 2 weeks, the cake is all the tastier for it!

Ingredients:
225g butter
225g soft dark brown sugar
350g plain flour
Pinch of salt
1 tsp baking powder
1 tsp mixed spice
3 eggs
450g mixed dried fruit
115g mixed peel
100g chopped walnuts
150ml Guinness

Method:
1. Preheat the oven to 160 C
2. Grease and base line a 20cm round deep cake tin
3. Cream the butter and sugar in a bowl
4. Sieve the flour, salt, baking powder and spice into another bowl
5. Add the eggs to the butter and sugar mix, one at a time, adding a little of the flour mixture with each egg and beating well after each addition
6. Mix well and blend in any remaining flour
7. Add the fruit and nuts and enough stout to make quite a soft consistency. Mix well.
8. Turn the mixture into the prepared tin and bake in the preheated oven for 1 hour. Reduce the heat to 150 C and cook for a further 1.5-2 hours, until the top is springy to the touch and a skewer pushed into the centre comes out clean.
9. Cool in the cake tin
10. When cold, remove and wrap in baking paper and store in an airtight container for at least 1 week before eating.

Let me know if you try it and how it comes out for you (I am available for tasting).

Tony

Thanks Petrina - I guarantee these are delicious and healthy. I've tried (your) Lemon Blondies several times, now see if mine taste as good!
Thanks too, Tony!
Margaret