Recipes 🩷

Ingredients

• 500 g self-raising flour
• 150 g rolled oats
• 150 g brown sugar
• 150 g seedless raisins
• 5 ml baking powder
• 2.5 ml fine salt
• 5 ml ground cinnamon
• 200 g butter, melted
• 250 ml buttermilk
• 1 large egg

Method

1. Preheat the oven to 180°C. Mix the flour, oats, sugar, baking powder, salt, cinnamon and raisins.
2. Let the melted butter cool slightly, then whisk with the buttermilk and egg.
3. Stir the wet and dry ingredients together into a soft, sticky dough.
4. Press into a lined baking tin and score into 30 evenly sized fingers.
5. Bake at 180°C for 45–50 minutes, until golden and baked through. Check the centre; tin depth and oven performance can change the baking time.
6. Cool slightly, then break or cut along the scored lines. Spread apart on baking trays and dry at 90°C until hard and dry right through. This may take several hours or overnight; check the centre of a cooled rusk rather than relying on time alone. Cool completely before packing.

Ingredients

• 2 rooibos tea bags
• 500 ml just-boiled water
• 2 tablespoons honey
• ⅛ teaspoon fine salt
• 200 ml 100% orange juice
• Orange zest (optional)

Method

1. Steep the rooibos in just-boiled water for 5 minutes.
2. Remove the bags and stir in the honey and salt while warm.
3. Cool completely, then add the orange juice and zest.
4. Pour half into a freezer-safe cycling bottle and freeze overnight. Leave room for expansion and follow the bottle manufacturer’s freezing instructions.
5. Refrigerate the rest; add it in the morning and shake.

Ingredients

• ⅔ cup (120 g) dry couscous
• Boiling water, as directed on the packet
• 1 × 400 g can chickpeas, drained and rinsed
• ½ English cucumber, diced
• 1 medium carrot, grated
• 1 lemon, zest and juice
• 2 tablespoons olive oil
• A small handful of parsley and mint, chopped
• Salt and black pepper, to taste

Method

1. Prepare the couscous with boiling water according to the packet instructions. Fluff with a fork.
2. Drain and rinse the chickpeas, then pat dry.
3. Dice the cucumber and grate the carrot.
4. Whisk together the lemon zest, lemon juice, olive oil, salt and black pepper.
5. Let the couscous cool before adding the vegetables for maximum crunch. Toss with the chickpeas, dressing and chopped herbs.
6. Divide between two bowls or lunch containers.

Provisional ingredients

• 2 large ready-to-eat wraps (about 25 cm)
• 150 g canned tuna, drained
• 80 g canned ready-to-eat sweetcorn, drained
• 40 g plain yoghurt
• 80 g cucumber, deseeded and patted dry

Proposed method

1. Wash hands, clean utensils and rinse cucumber.
2. Drain and weigh tuna and sweetcorn.
3. Deseed and dry cucumber; weigh 80 g and dice.
4. Mix filling with yoghurt; weigh finished mixture.
5. Divide equally between wraps; fold and check closure.
6. Cover and refrigerate promptly at 4°C or below.

Ingredients

• 200 g short-grain white rice, uncooked
• 500 ml water, or the rice packet’s recommended amount
• 150 g apricot jam
• 60 g golden syrup
• ½ tsp fine salt
• ¼ tsp cinnamon, optional

Method

1. Cook the rice until soft and sticky, following the packet’s water and cooking guidance.
2. Stir in the jam, syrup, salt and cinnamon while warm.
3. Press firmly into a lined shallow tin, about 20 × 20 cm.
4. Cool promptly and refrigerate within 1 hour of cooking. Chill for at least 2 hours.
5. Cut once down the middle, then three times across to make 8 rectangles.
6. Wrap individually and keep chilled.

Ingredients

• 2 ripe bananas, mashed
• 1 1/2 cups oats
• 1 egg
• 3 Tbsp honey
• 1/4 tsp salt
• 1 tsp cinnamon
• A handful of chocolate chips, optional

Method

1. Preheat the oven to 180 C.
2. Mash the ripe bananas.
3. Mix in the oats, egg, honey, salt and cinnamon.
4. Fold in the chocolate chips, if using.
5. Spoon into a greased mini muffin tin.
6. Bake for 15-18 minutes.

Ingredients

• 2 cups cooked sushi or short-grain rice, still warm
• 8 pitted dates, finely chopped
• 2 Tbsp honey
• 1/2 tsp salt
• 1 Tbsp coconut oil

Method

1. Start with freshly cooked rice. Using clean hands and utensils, promptly mix in the chopped dates, honey, salt and coconut oil.
2. Spread the mixture thinly in a clean shallow container, or divide into small portions, to cool rapidly. A cold-water bath around the container can help. Do not leave rice in its cooking pot or rice cooker to cool.
3. Chill as quickly as possible, ideally within one hour of cooking. Once cool, cover and refrigerate. Keep the fridge at 0–5°C; check with a thermometer.
4. Once chilled, shape into portions, weigh and record the finished yield, wrap individually and return promptly to the fridge. Shaping and wrapping do not restart the storage clock.

Ingredients

• 175 g honey
• 85 g golden syrup
• 1.5 g fine salt (about 1/4 tsp)
• 30 g water (2 Tbsp)
• 5 g lemon juice (about 1 tsp)

Method

1. Weigh the honey and golden syrup into a clean bowl.
2. Add the salt, water and lemon juice.
3. Whisk while cold until smooth and evenly mixed.
4. Weigh the finished gel, excluding the bowl. With the listed quantities it is about 297 g before transfer losses.
5. Divide into 8 equal portions by weight: about 37 g each. Alternatively, weigh these amounts into a clean reusable flask and mark the portion levels.
6. If you add more water, weigh the batch again and divide the new weight by 8.

Ingredients

• 2 cups rolled oats
• 3/4 cup peanut butter
• 1/2 cup honey or golden syrup
• 1/3 cup raisins or chopped dates
• 1/4 cup Rice Krispies, for crunch
• 1/2 tsp salt

Method

1. Warm the peanut butter and honey until runny.
2. Combine the oats, fruit, Rice Krispies and salt.
3. Pour in the warm peanut butter mixture.
4. Stir until everything is evenly coated.
5. Press firmly into a lined dish.
6. Chill for 2 hours, then slice into 10 bars.

Ingredients

• 4 medium potatoes, peeled and cubed
• Salt for cooking and seasoning; amount not standardised
• A splash of olive oil

Method

1. Peel the potatoes and cut them into cubes.
2. Boil in salted water until just soft, then drain.
3. Do not overcook – they must hold their shape.
4. Season with salt and toss with olive oil while hot.
5. Pack into a small ziplock bag.

Ingredients

• 1½ cups pitted dates
• 1 cup almonds
• 1 cup rolled oats
• 2 Tbsp honey
• 1 Tbsp pumpkin seeds
• A pinch of salt

Method

1. Blitz the dates to a paste.
2. Chop the almonds.
3. Mix all the ingredients.
4. Press into a lined tin.
5. Chill until set.
6. Cut into bars.

Ingredients

• 1 cup rolled oats
• ½ cup peanut butter
• 3 Tbsp honey
• 2 Tbsp dark chocolate chips
• 1 Tbsp chia seeds
• 1 tsp vanilla

Method

1. Mix the oats, chia seeds and chocolate chips.
2. Stir in the peanut butter, honey and vanilla.
3. Mix to a sticky dough.
4. Chill for 15 minutes.
5. Roll into balls.
6. Keep chilled.

Ingredients

• 2 cups rolled oats
• ½ cup mixed nuts
• ¼ cup honey
• 2 Tbsp coconut oil
• ¼ cup dried cranberries
• 2 Tbsp sunflower seeds

Method

1. Mix the oats, nuts and seeds.
2. Warm the honey and coconut oil, then stir through.
3. Press onto a lined tray.
4. Bake for 15–18 minutes at 160°C.
5. Cool fully.
6. Add the cranberries.

Ingredients

• 2 ripe bananas
• 1½ cups rolled oats
• 2 Tbsp peanut butter
• 2 Tbsp dark chocolate chips
• 1 tsp cinnamon
• 1 tsp vanilla

Method

1. Mash the bananas.
2. Stir in the oats, peanut butter, cinnamon and vanilla.
3. Fold in the chocolate chips.
4. Spoon onto a lined tray.
5. Flatten gently.
6. Bake for 15 minutes at 180°C.

Ingredients

• 1 cup pineapple
• 1 handful baby spinach
• ½ ripe mango
• 1 cup coconut water
• ½ banana
• A squeeze of lime
• A few ice cubes

Method

1. Blend the spinach and coconut water.
2. Add the pineapple, mango and banana.
3. Blend until smooth.
4. Add the lime and ice.
5. Pour and enjoy.

Ingredients

• 1 cup mixed berries
• 1 cup plain full-cream yoghurt
• ½ cup full-cream milk
• 1 Tbsp honey
• ½ tsp vanilla, optional
• A few ice cubes

Method

1. Add the berries and yoghurt to a blender.
2. Add the milk, honey and vanilla.
3. Blend until smooth.
4. Add the ice and blend again.
5. Pour and top with berries.

Ingredients

• 1 ripe banana
• 1 cup chilled milk
• 1 scoop chocolate protein
• 1 Tbsp cocoa powder
• 1 Tbsp honey, optional
• A few ice cubes

Method

1. Slice the banana.
2. Add the milk, protein, cocoa and honey to a blender.
3. Blend until smooth.
4. Add the ice and blend again.
5. Pour and serve.

Ingredients

• ½ cup rolled oats
• 1 ripe banana
• 1 cup chilled milk
• 1 shot espresso
• 1 Tbsp honey
• A pinch of cinnamon
• A few ice cubes

Method

1. Blitz the oats.
2. Add the banana, milk, espresso, honey and cinnamon.
3. Blend until smooth.
4. Add the ice and blend again.
5. Pour and serve.

Ingredients

• 1 large ripe banana, preferably peeled, sliced and frozen
• 2 heaped Tbsp smooth peanut butter
• 250 ml milk
• 2 Tbsp instant oats
• 1 tsp honey, optional
• A generous pinch of salt
• A handful of ice

Method

1. Add all the ingredients to a blender.
2. Blend for 45 seconds until no oat lumps remain.
3. Pour and drink while still cold — ideally before you take your shoes off.

Ingredients

• 500 g lean beef mince, or chicken mince
• 1 large onion, chopped
• 2 tsp crushed garlic
• 500 g frozen butternut chunks
• 1 tin (400 g) chopped tomatoes
• 1 tin (400 g) brown lentils or sugar beans, drained and rinsed
• 2 Tbsp tomato paste
• 1 Tbsp mild curry powder, or 2 tsp barbecue spice
• 1 beef or vegetable stock cube
• 2 cups uncooked rice
• A splash of sunflower oil, salt and black pepper

Method

1. Cook the rice in a separate pot.
2. Heat the oil in a large pot and fry the onion for 3–4 minutes. Add the garlic for the last 30 seconds.
3. Add the mince, break it up and brown it well.
4. Stir in the curry powder and tomato paste, then cook for 1 minute.
5. Add the tomatoes, butternut, crumbled stock cube and about 150 ml water.
6. Cover and simmer for 15–18 minutes, until the butternut is tender.
7. Stir in the lentils and simmer uncovered for another 5 minutes. Season well.
8. Serve over rice. For meal prep, divide into shallow containers and cool quickly, ideally within 1 hour, then refrigerate or freeze promptly.

Ingredients

• 300 g pasta — macaroni, penne or spaghetti
• 1 tin (400 g) pilchards in tomato sauce, or 2 tins tuna in brine
• 1 onion, finely chopped
• 2 tsp crushed garlic
• 1 tin (410 g) whole-kernel corn, drained
• 1 Tbsp tomato paste
• 1 tsp mixed herbs, or a shake of Aromat
• A squeeze of lemon juice and plenty of black pepper
• A splash of oil

Method

1. Boil the pasta in well-salted water. Reserve a mug of cooking water before draining.
2. Fry the onion in oil for 4 minutes. Add the garlic for the last 30 seconds.
3. Stir in the tomato paste and herbs and cook for 1 minute.
4. Add the pilchards with their sauce. Break the fish up gently so it stays flaky.
5. Add the corn and simmer for 3–4 minutes.
6. Add the drained pasta and a good splash of reserved water. Toss until glossy.
7. Finish with lemon juice and black pepper, then serve immediately.

Ingredients

• 500 g chicken livers, trimmed
• 1 onion, finely chopped
• 2 tsp crushed garlic
• 1 tsp peri-peri or chilli spice — start low
• 1 tsp paprika
• 3 Tbsp tomato sauce, or 2 Tbsp tomato paste plus a pinch of sugar
• 1 tsp Worcestershire sauce
• 60 ml cream, or plain double-cream yoghurt
• 4 thick slices of brown or low-GI bread, toasted
• Oil, salt and black pepper

Method

1. Pat the livers dry with paper towel so they fry rather than steam.
2. Heat the oil until hot. Fry the onion for 3 minutes, then add the garlic, peri-peri and paprika for 30 seconds.
3. Add the livers in one layer. Brown them, turning to cook evenly.
4. Stir in the tomato sauce, Worcestershire sauce and a splash of water. Simmer until a food thermometer confirms the centres reach 70°C for at least 2 minutes.
5. Turn the heat down, stir in the cream and warm through without boiling. Season well.
6. Spoon over hot toast and serve.