Cake Club 18th January – “Healthy” Carrot Cake – by Kat Wise

“Healthy” Carrot Cake – by Kat Wise

One of your 5 a day!

Kat cake

 

Ingredients

  • 1 lemon
  • 1 orange
  • 1 tbsp caster sugar
  • 225g/8oz butter
  • 225g/8oz soft brown sugar
  • 4 eggs
  • 225g/8oz carrot grated
  • 115g/4oz sultanas
  • 225g/8oz self-raising flour (wholemeal)
  • 1 tsp baking powder

For the topping:

  • 250g cream cheese
  • 250g butter
  • 625g icing sugar, sifted
  • 1 ½ tsp vanilla extract

Method

  1. Preheat oven to 180°C/350°F/Gas 4.
  2. Finely grate the lemon and orange. Put half of the rind in a bowl and mix with the caster sugar. Arrange the sugar-coated rind on a sheet of greaseproof paper and leave in a warm place to dry thoroughly.
  3. Cream the butter and sugar until pale and fluffy. Add the eggs gradually, then beat well. Stir in the unsugared rinds, the grated carrots and the juice of the orange and the sultanas.
  4. Gradually fold in the flour and baking powder, and divide out into paper cases on a bun tray.
  5. Bake for 22-25mins until golden and just firm.
  6. To make the topping, place the cream cheese, butter and icing sugar in a bowl and beat until smooth and creamy. Spoon/pipe onto cupcake as desired and top with sugared rinds.
  7. Enjoy!

 

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Cake club

At Athletematters we’ve started a ‘cake club’ for the team once a week. This week it was my turn and I produced a batch of my ‘fruit, nut and honey bars’ which are a great natural option for sustained energy as opposed to the processed products on the market. 

  
Ingredients 

125g unsalted butter

100g light soft brown sugar

100g honey

100ml orange juice

Finely grated zest of 1 orange

200g porridge oats

100g dried dates, chopped

100g dried cranberries / apricots or other fruit, chopped

50g chopped hazelnuts, walnuts and cashew nuts

50g chia seeds, ground. 

100g of linseed, sunflower and pumpkin seed mix, ground

Equipment

18x25cm shallow baking tin, lightly greased and lined with baking parchment. 

Method

Preheat the oven to 180c/gas4. Put the butter, sugar, honey, fruit juice and zest into a saucepan over a low heat and stir gently until the butter has melted and the ingredients have blended together. Remove from the heat and add the oats, dried fruit, nuts and seeds. Stir well. 

Transfer the mixture to the prepared baking tin and level the surface with the back of a spoon. Sprinkle some extra seeds on the top and bake in the oven for 25-30minutes until golden brown on top. 

Leave in the tin until cool before turning out and cutting into squares or fingers with a sharp knife. 

They will keep for up to 10days in an airtight tin. 

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Quinoa with courgettes and onions

With a glut of courgettes from my garden these past few weeks I thought I’d bring back some recipe blog posts, Quinoa with courgettes and onions – This is a great recipe for this in-season vegetable which if you manage to have any left-overs you can save for lunch the next day as part of a salad.  If you want to make it Paleo then substitute the butter for coconut oil.

 

Ingredients

800g courgettes, sliced 5mm thick

Knob of butter

drizzle of olive oil

3 onions, halved and sliced

Few sprigs of thyme (leaves only)

200g quinoa

handful of flat leaf parsley, roughly chopped

squeeze of lemon juice

50g pine nuts

Salt and Pepper to taste

 

Melt the butter in a large frying pan over a medium heat.  Add the onions, courgettes, thyme and some salt and pepper.  Cook for 20-25mins, stirring from time to time until the courgettes are tender and golden.   Meanwhile, rinse the quinoa then boil for around 12 mins in some lightly salted water until the quinoa is tender but still slightly nutty.

Drain the quinoa and allow it to steam to get rid of any excess moisture.  Add the drained quinoa to the courgette mix along with the parsley and lemon juice.  Add more salt and pepper if required.  Serve topped with the pine nuts and a sprig of parsley.

 

Serves 4 (or 2 hungry athletes!)

 

courgette-and-onion

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Fruit, Nut and Honey bars

Fruit, Nut and Honey bars

 

Ingredients:

125g unsalted butter, cubed

100g light soft brown sugar

100g honey

75ml fresh apple or orange juice

Finley grated zest of 1 orange

200g porridge oats

100g dried dated, chopped

100g dried apricots, chopped

50g chopped walnuts, hazelnuts or almonds

125g mixed seeds such as pumpkin, poppy or sunflower

 

Method

Preheat the oven to 180 degrees C.

Put the butter, sugar, honey, fruit juice and orange zest into a large saucepan over a lower heat and stir from time to time until the butter has melted and the ingredients are blended together.  Remove from the heat, add the oats, dried dates and apricots, nuts and 100g of the mixed seeds.  Stir well.

 

Transfer the mixture into a 18x25cm shallow baking tin which is lightly greased and base lined with baking parchment. Level the surface with the back of the spoon and sprinkle the remaining seeds evenly over the top.  Bake in the oven for 25-30mins until golden brown on top.

 

Leave the tin to cool before turning out and cutting into squares or fingers with a sharp knife.  They will keep for 10 days stored in an airtight tin.

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