Life| Nutrition

52

A moveable feast:

| Feb March 2012 |

If you want to focus on low-glycaemic foods, your goal should be to try to eat foods in their most natural state – but that can be tricky when you’re on the run.

These snacks are ideal for instructors who need slow release energy to power them through their classes but don’t always have time to eat a meal between sessions.

Founder of the Planet Organic chain, Renée Elliott gives three recipes for a moveable feast.

Quinoa snack bar

These bars are perfect after a high-impact cardio session because they are good for depleted glucose levels. Made with quinoa flakes and wholemeal flour, they are delicately sweetened with low-GL malt rice syrup and include seeds for added protein.

Although fats do not immediately cause a rise in glucose levels, it’s best to choose healthy fats like seed and nut oils, so these use sunflower oil.

Preparation time: 10 minutes

Baking time: 45 minutes

Storage: Keep in an airtight container for up to two days; then refrigerate for a further three days if necessary

Makes about: 16 bars

200g quinoa flakes120g wholemeal spelt or wheat flour3 tbsp sunflower seeds2 tbsp sesame seeds2 tbsp linseeds1 tbsp ground cinnamon½ tsp fine sea salt250ml water 185ml brown rice malt syrup 90ml sunflower oil, plus oil for greasing2 large eggs, beaten with a fork

Method: Heat oven to 180°C/350°F/gas mark 4. Grease a 23x33cm tin, line with greaseproof paper and grease again.Mix the flakes, flour, seeds, cinnamon and salt in a medium-sized bowl. In a small bowl, mix the water, syrup, oil and eggs with a wire whisk and then stir into the oat mixture.

Pour the mixture into the tin and bake for 45 minutes until lightly browned. Remove from the oven and cool on a wire rack for 20 minutes. Serve warm or at room temperature.

Adzuki beans are one of the highest protein and lowest fat varieties of bean

|Feb March 2012 | 53

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A moveable feast:

Muesli cookies

I created these as a breakfast cookie when you’re on the run – and they’re great for a between-meal snack.

Preparation time: 30 minutes

Cooking time: 45 minutes

Storage: Store in an airtight container at room temperature for up to five days

Makes about: 80 cookies

250g 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 to 180°C/350°F/gas mark 4. Put the butter, brown rice syrup, egg, vanilla extract and 125ml water in a large bowl and beat, using an electric mixer on medium speed or by hand using a whisk or wooden spoon, for 10 minutes until creamy.

In a medium-sized bowl, mix together the flour, baking powder, porridge oats, quinoa flakes, millet flakes, sunflower seeds, sesame seeds, raisins, apricots and chocolate chips (if using). Add the dry mixture to the wet mixture and stir with a wooden spoon until blended.

Drop teaspoonfuls of the mixture onto a baking sheet, spacing them 2cm apart. Bake for 11 minutes until lightly browned. Remove from the oven and, using a spatula, transfer the cookies to a wire rack and leave to cool. Serve warm or at room temperature.

Quesadillas

Once the beans are made – and you can substitute different tinned beans – quesadillas are so quick to make. You can lift the flavour by sprinkling sliced spring onion over the cheese. Once cooked and cooled, these are easy to carry for a great savoury snack. Adzuki beans are one of the highest protein and lowest fat varieties of bean. They’re also rich in soluble fibre, which helps digestion.

Preparation time: 10 minutes, plus overnight soaking

100g dried adzuki beans2 tsp lemon juice1 strip of kombu, about 8x5cm cut into little pieces½ tsp salt175g Cheddar cheese, grated12 wholemeal flour tortillas

Cooking time: 1 hour 40 minutes

Storage: Refrigerate the beans for up to three days

Makes: three servings

Method: Put the beans and lemon juice in a medium saucepan, cover with warm water and leave to soak, covered, overnight.

Drain and rinse the beans. Return them to the pan and add 750ml of water. Bring to the boil over a high heat and boil for 10 minutes, skimming any scum that rises to the surface. Reduce the heat to low, add the kombu and cook, covered, for one hour until the beans are soft. Check occasionally to ensure that the beans remain covered with water and add extra boiling water if necessary. Drain well, then return to the pan and stir in the salt.

Preheat the oven to 70°C/150°F/gas mark 4. Heat a large frying pan over a medium heat until hot. Put one tortilla in the pan, sprinkle with 15g of the Cheddar, followed by a few tablespoons of the beans and then another 15g of the Cheddar. Cover with a second tortilla and cook for 3-4 minutes until the underside of the bottom tortilla is lightly browned and the cheese has melted.

Slide a spatula under the tortilla and put your fingertips on top of the top tortilla, then flip it over and cook the other side for 3 minutes until lightly browned. Slide the quesadilla onto a plate and keep warm in the oven while you make the remaining quesadillas. When ready to serve, cut the quesadillas into wedges, using a sharp knife or pizza cutter. fp

All products mentioned are available at Planet Organic stores or at www.planetorganic.com

Museli cookies and quesadillas are taken from The Planet Organic Best Recipes for Babies and Toddlers by Renée Elliot which has recipes for children and adults in the 12-month old and onwards chapter with a great selection of meals for breakfast, lunch, dinner and treats. Calories are not listed as the author does not believe that counting calories as the way to eat healthily