Next Rave Run Join Rob at Portscatho on 27th May 2012
|
In our regular series, this month Hana shares a tasty sounding cake recipe. She assures us it’s virtuous, but seriously who wants to be virtuous where cake’s involved? Not me, slather on the butter Hana!
Not quite Malt Loaf
Well I have been very slacking of late with providing you avid readers/runners with a tasty morsel that could aid your recovery after a long race/run.
Well daughter has moved up north to further her education and to practise her “Northern accent”, the words Malt loaf were the easiest to say with such an accent. It then reminded me of an article I read in some walking or running magazine about the virtues of such an item of culinary delight.
Now my version is similar in texture and ingredients, but as the title suggests without the “Malt”. It comes from an old faithful recipe book I have, written by Mary Berry, and is so tasty and really sin free, you’ll love it.
The only fat in it, comes from one egg, and for even the most cake making shy person, you can’t fail.
It is of course a…
Bara Brith
 Mmmmm, cake! Ingredients:
- 12oz/350g mixed dried fruit (like the stuff you make an Xmas cake out of)
- 8oz/225g Light Muscovado sugar
- 10fl oz/300 ml strong hot tea
- 10oz/275g self raising flour
- 1 egg beaten
Method
- Measure the fruit and sugar into a bowl, pour over the hot tea, cover and leave overnight (or all day if you prep it in the morning before going to work)
- Preheat an oven 150c/300f/Gas 2 (fan oven 140c)
- Lightly grease and line the base of a 2lb/900g loaf tin with baking parchment
- Stir the flour and egg into the fruit mixture, mix thoroughly then pour it into the loaf tin and level the surface
- Bake in the preheated oven for about 1 ¼ to 1 ½ hrs (fan oven 1 ¼ hrs) until well risen and firm to the touch, a fine skewer should come out clean
- Allow to cool in the tin for about 10 mins then turn out onto a cooling rack.
You can eat this as it is, if you are virtuous, but if you are anything like me, I like it with a thick spread of butter, yes BUTTER on it.
SCRUMMY!
You’ll find it is much tastier than that “Soreen” malt loaf at Tesco’s, so why not give it a go?
Hana
 Tasty! If you were at the club on Wednesday night you might have been lucky enough to taste one of Hana’s Ironman Bars. She generously brought them in for us to share – and they didn’t last long! So did you taste one? What did you think, will you be making our next batch?! See Hana’s recipe if you’d like to give it a go, or maybe you’ve got a recipe of your own to share?
Happy munching!
Stephie
This is the first in an occasional series of favourite pre and post run/race meals enjoyed by our members. Nutrition for runners can be a tricky thing and it seems to take some experimenting for new runners to get it right, so why not share what works for you with the rest of the club? Equally, if you have something other than the favoured jelly babies that you take on your long runs for a burst of energy, let us know what it is. Email me with your recipes (photos would be great too!) and I’ll add them to the new blog section, which you’ll be able to find in the menu above under ‘nutrition’. Don’t forget to let us know what you think if you make one of the recipes and leave a comment too!
On a personal note – don’t eat poached eggs before a long run unless you want a dodgy tummy half way through!!
Over to Hana…
Hana Clitherow gives us her recipe for the perfect post race treat.
Tasty! Ironman Bars
This was a recipe i found years ago developed for people who were training for triatholons. I just ate them for fun!
Ingredients
- 175g/6oz Rolled oats (Porridge to you and I)
- 25g/1oz Desiccated coconut
- 125g/4 1/2 oz mix of dried fruits finely chopped (eg prunes and apricots or i use cranberries and blueberries which need no chopping)
- 25g/1oz sunflower seeds
- 125ml/4floz sunflower oil
- 4 tablespoons Runny honey or syrup
- 50g/1 3/4oz light muscovado sugar
Method
- Grease and line the base of a shallow 11″ x 7″ tin with parchment
- Stir all the dry ingredients together
- Place the oil, honey and sugar in a pan heat gently until the sugar melts, but do not boil
- Add the dry ingredients to the oil mixture and stir off the heat
- Spoon into the tin and bake for 20 – 25 mins in a preheated oven at 18ºc (if using a fan oven reduce the temp to 175ºc and don’t preheat)
- Take out of the oven when golden brown, mark out the slices you want but leave to cool in the tin, before turning out.
It takes a few trial runs to get the texture you want. If you cook them too long they become very crisp and the dentist might not like you eating them, and they will be very soft and collapse if you cook them for too short a time!
Tastes great with a cuppa after a long run, or short run or even a walk.
Enjoy!
Hana
|
|
……………………………….
……………………………….
……………………………….
Cornwall Running Store
Personal Best
Recent Comments