banana energy bars
118 calories each
Using quinoa as well as oats in these bars reduces the calorie count and adds a slight nutty taste.
Makes 16 bars Preparation time: 20 minutes Cook time: 50 minutes
Vegetarian
light oil spray (3 cals)
50g (¼ cup) quinoa, well rinsed (154 cals)
170g (2 cups) porridge (rolled) oats (605 cals)
1 tsp ground cinnamon
1 tsp baking powder (7 cals)
1 tbsp desiccated (dry unsweetened) coconut (49 cals)
pinch of salt
50g (⅓ cup) dried cranberries (162 cals)
30g (¼ cup) pecans, chopped (207 cals)
3 medium very ripe bananas, mashed (356 cals)
1 large egg, beaten (91 cals)
50g (4 tbsp) maple syrup (131 cals)
1 tbsp sunflower oil (99 cals)
2 tsp vanilla extract (24 cals)
• Line a 25 × 25cm (10 × 10in) baking tray (cookie sheet) with two pieces of baking parchment, forming a cross shape so that all the sides are covered and spray with light oil spray.
• Place the quinoa and 125ml (½ cup) water in a small saucepan and bring to the boil. Reduce the heat and simmer gently for 12–15 minutes or until the liquid is just absorbed. Remove from the heat and rest, covered, for 5 minutes. Transfer to a bowl and fluff with a fork. Leave to cool completely.
• Preheat the oven to 160°C/140°C fan/325°F/Gas mark 3.
• Place the oats, cinnamon, baking powder, desiccated (dry unsweetened) coconut and salt in a large bowl and mix thoroughly. Then mix in the dried cranberries and chopped pecans.
• Add the mashed bananas, beaten egg, maple syrup, oil and vanilla to the quinoa and stir until just combined. Add the banana mixture to the oat mixture and loosely mix.
• Press the batter into the prepared baking tray and bake in the oven for 35–40 minutes. Leave to cool completely in the tray.
• When cool, lift out using the baking parchment and transfer to a chopping board. Cut into 16 bars. Wrap individually in clingfilm (plastic wrap) and store in the refrigerator for up to a week. Alternatively, store in an airtight container in the freezer for up to three months.
Fruity bran loaf
156 calories (per slice)
This tasty fruit loaf is full of goodness and a favourite with kids and adults alike. It will keep for up to a week in an airtight tin and freezes well.
Makes 10 slices Preparation time: 5 minutes, plus standing Cook time: 35–40 minutes
Very easy, freezer-friendly
100g (1½ cups) All-Bran (or similar, but not bran flakes) (270 cals)
90g (½ cup) caster (superfine) sugar (355 cals)
100g (½ cup) sultanas (golden raisins) (275 cals)
50g (¼ cup) dried apricots, chopped (94 cals)
50g (1¾oz) dried figs, chopped (114 cals)
50g (1¾oz) dates, chopped (62 cals)
250ml (generous 1 cup) skimmed (skim) milk (80 cals)
light oil spray (3 cals)
100g (¾ cup) wholemeal self-raising (wholewheat self-rising) flour (310 cals)
• Put the All-Bran, sugar and dried fruit into a bowl and mix together well. Stir in the milk and leave to stand for 30 minutes.
• Preheat the oven to 180°C/160°C fan/350°F/Gas mark 4 and oil a loaf tin (pan) well with oil spray.
• Sift in the flour, mixing well. Pour the mixture into the prepared loaf tin (loaf pan) and bake for 35–40 minutes. Turn out of the tin immediately and leave to cool on a wire rack.
Roasted parsnip soup
139 calories
This soup is comforting with a little added zing.
Serves 4 Preparation time: 20 minutes Cook time: 35 minutes
Vegetarian, freezer-friendly
1 tbsp olive oil (99 cals)
6 medium parsnips (about 80g/3oz each), peeled and cut into large cubes (307 cals)
salt and freshly ground black pepper
1 tsp olive oil (27 cals)
1 small onion, peeled and finely chopped (22 cals)
zest of 1 lemon (2 cals)
¼ tsp vanilla extract
500ml (generous 2 cups) vegetable stock, fresh or from 1 cube (35 cals)
200ml (generous ¾ cup) skimmed (skim) milk (64 cals)
• Preheat the oven to 190°C/170°C fan/375°F/Gas mark 5.
• Pour the 1 tablespoon olive oil over the parsnips and season generously with salt and pepper. Use your hands to toss the parsnips in the oil, making sure they are well covered.
• Spread the parsnips out over a baking tray and roast in the oven for 20 minutes.
• While the parsnips are in the oven, heat the 1 teaspoon oil in a large saucepan, add the onion and fry gently for 10 minutes until softened.
• Add the lemon zest, vanilla, stock and 100ml (scant ½ cup) water, then bring to the boil.
• Add the roasted parsnips and return to the boil. Reduce the heat, put the lid on and simmer gently for a further 15 minutes.
• Transfer to a blender and blend until smooth. Return to the pan, add the milk and stir. Reheat gently and serve.
Creamy pea and mint soup
151 calories
Serves 4 Preparation time: 5 minutes Cook time: 20 minutes
Vegetarian, freezer-friendly
1 tbsp olive oil (99 cals)
8 spring onions (scallions), trimmed and roughly chopped (40 cals)
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