Quinoa snack bar

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Quinoa snack bar

Life| NutritionA moveable feast:If you want to focus onlow-glycaemic foods, yourgoal should be to try to eatfoods in their most naturalstate – but that can be trickywhen you’re on the run.These snacks are ideal forinstructors who need slowrelease energy to powerthem through their classesbut don’t always have timeto eat a meal betweensessions.Founder of the PlanetOrganic chain, Renée Elliottgives three recipes for amoveable feast.Quinoa snack barThese bars are perfect after a high-impactcardio session because they are good fordepleted glucose levels. Made with quinoaflakes and wholemeal flour, they aredelicately sweetened with low-GL malt ricesyrup and include seeds for added protein.Although fats do not immediately causea rise in glucose levels, it’s best to choosehealthy fats like seed and nut oils, so theseuse sunflower oil.Preparation time: 10 minutesBaking time: 45 minutesStorage: Keep in an airtight containerfor up to two days; then refrigerate for afurther three days if necessaryMakes about: 16 bars200g quinoa flakes120g wholemeal spelt or wheat flour3 tbsp sunflower seeds2 tbsp sesame seeds2 tbsp linseeds1 tbsp ground cinnamon½ tsp fine sea salt250ml water185ml brown rice malt syrup90ml sunflower oil, plus oil for greasing2 large eggs, beaten with a forkMethod: Heat oven to 180°C/350°F/gasmark 4. Grease a 23x33cm tin, line withgreaseproof paper and grease again.Mix the flakes, flour, seeds, cinnamon andsalt in a medium-sized bowl. In a smallbowl, mix the water, syrup, oil and eggswith a wire whisk and then stir into theoat mixture.Pour the mixture into the tin and bake for45 minutes until lightly browned. Removefrom the oven and cool on a wire rackfor 20 minutes. Serve warm or at roomtemperature.Adzuki beans are oneof the highest proteinand lowest fat varietiesof bean52| Feb March 2012 |


www.fitpro.comMuesli cookiesI created these as a breakfast cookie whenyou’re on the run – and they’re great for abetween-meal snack.Preparation time: 30 minutesCooking time: 45 minutesStorage: Store in an airtight container atroom temperature for up to five daysMakes about: 80 cookies250g butter, softened240ml brown rice syrup1 egg1 tsp vanilla extract300g wholemeal spelt flour½ tsp baking powder115g porridge oats55g quinoa flakes50g millet flakes75g sunflower seeds30g sesame seeds115g raisins50g chocolate chips (optional)115g unsulphured dried apricots,(finely chopped)Method: Preheat the oven to180°C/350°F/gas mark 4. Put the butter,brown rice syrup, egg, vanilla extract and125ml water in a large bowl and beat,using an electric mixer on mediumspeed or by hand using a whisk orwooden spoon, for 10 minutes untilcreamy.In a medium-sized bowl, mix togetherthe flour, baking powder, porridgeoats, quinoa flakes, millet flakes,sunflower seeds, sesame seeds, raisins,apricots and chocolate chips (if using). Addthe dry mixture to the wet mixture and stirwith a wooden spoon until blended.Drop teaspoonfuls of the mixture onto abaking sheet, spacing them 2cm apart.Bake for 11 minutes until lightly browned.Remove from the oven and, using aspatula, transfer the cookies to a wire rackand leave to cool. Serve warm or at roomtemperature.QuesadillasOnce the beans are made – and youcan substitute different tinned beans –quesadillas are so quick to make. You canlift the flavour by sprinkling sliced springonion over the cheese. Once cooked andcooled, these are easy to carry for a greatsavoury snack. Adzuki beans are one ofthe highest protein and lowest fat varietiesof bean. They’re also rich in soluble fibre,which helps digestion.Preparation time: 10 minutes, plusovernight soaking100g dried adzuki beans2 tsp lemon juice1 strip of kombu, about 8x5cm cut intolittle pieces½ tsp salt175g Cheddar cheese, grated12 wholemeal flour tortillasCooking time: 1 hour 40 minutesStorage: Refrigerate the beans for up tothree daysMakes: three servingsMethod: Put the beans and lemonjuice in a medium saucepan, cover withwarm water and leave to soak, covered,overnight.Drain and rinse the beans. Return themto the pan and add 750ml of water.Bring to the boil over a high heatand boil for 10 minutes, skimmingany scum that rises to the surface.Reduce the heat to low, add thekombu and cook, covered, forone hour until the beans are soft.Check occasionally to ensure thatthe beans remain covered withwater and add extra boiling waterif necessary. Drain well, then returnto the pan and stir in the salt.Preheat the oven to 70°C/150°F/gasmark 4. Heat a large frying pan over amedium heat until hot. Put one tortillain the pan, sprinkle with 15g of theCheddar, followed by a few tablespoonsof the beans and then another 15g of theCheddar. Cover with a second tortilla andcook for 3-4 minutes until the undersideof the bottom tortilla is lightly brownedand the cheese has melted.Slide a spatula under the tortilla and putyour fingertips on top of the top tortilla,then flip it over and cook the other sidefor 3 minutes until lightly browned. Slidethe quesadilla onto a plate and keep warmin the oven while you make the remainingquesadillas. When ready to serve, cut thequesadillas into wedges, using a sharpknife or pizza cutter. fpAll products mentioned are available atPlanet Organic stores or atwww.planetorganic.comMuseli cookies and quesadillas are takenfrom The Planet Organic Best Recipes forBabies and Toddlers by Renée Elliot whichhas recipes for children and adults in the12-month old and onwards chapter witha great selection of meals for breakfast,lunch, dinner and treats. Calories arenot listed as the author does not believethat counting calories as the way to eathealthily|Feb March 2012 | 53

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