Jul 01 2016

Nova Scotia Cornbread

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Introduction:

This is quick to cook and mix up at the last minute to serve with dinner to hungry runners, hot from the oven.

It also makes a great muffin. So make some ahead, and pop the muffins in the freezer - much cheaper and healthier than buying muffins!

Ingredients:

1 cup self-raising flour
1/4 cup sugar (I often use less, especially if serving it with a savoury meal)
1 cup cornmeal (aslo know as ‘polenta’ - you can often find it near pasta in supermarkets)

2 eggs
1 cup milk
1/4 cup oil (I usually use Rice Bran Oil, but that is just a personal preference)

Directions:

In a large bowl, sift together the flour, sugar, and cornmeal.
In a separate bowl, mix eggs, milk and oil.
Add the liquid to the dry ingredients, and beat for a maximum of 1 minute, or just intil smooth. The batter may seem a bit runny, but don’t worry, it is meant to be this way.
Pour into a greased 9-inch square pan and bake at 400 degrees F for 20 minutes.
Enjoy!

Jul 01 2016

Kate Rowe’s Root Bars

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Introduction:

Here is a recipe that Kate Rowe found at the AIS. She warned that they are so good it is hard to stop at just one!

Ingredients:

1 cup plain flour>
2/3 cup brown (white ok) sugar
1 cup rolled oats (not quick ones)
2/3 cup desiccated coconut
1 3/4 cups total of any of the following
Currents
Raisins
Dates
Sesame seeds

Sunflower seed
Chopped walnuts
Chopped cashews
Chopped almonds
100grams butter
¼ cup golden syrup
½ teaspoon bi carb soda
1 tablespoon hot water

Directions:

Preheat oven to 180
Grease a shallow baking pan very well
Mix flour, sugar, oats, coconut and nuts in a bowl
Heat butter and golden syrup in a pan over low heat until well combined. Remove from heat

Mix bi-carb and hot water and quickly pour into butter mixture and stir immediately as the butter foams
Add to the dry ingredients and mix well.
Spread the mixture into the pan and smooth the surface
Bake for 25-30 minutes until golden brown. Do not overcook as it will turn very

Jul 01 2016

Basic Banana Bread

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Introduction:

Don’t try to kid yourself - when you order ‘Banana Bread’ at a cafe, it is not ‘bread’ - it is cake. So just as you wouldn’t consider cake as a healthy choice for breakfast - neither is ‘Banana Bread’. However, there are healthier alternatives that you can easily make yourself. The following is a one-bowl recipe that I have been making for runners for years. It is a really flexible recipe - you can make it into muffins, and add in everything from nuts to raspberries to chocolate chips - whatever you enjoy (and/or want to use up!)

This recipe is best made with overripe bananas. You know, the kinds that are almost black. I freeze them when they get this way - just put them in the freezer as is (no need to peel) and defrost in the microwave when you want to make this recipe.

- Cindy

Ingredients:

3 large ripe bananas, mashed
1 egg
2 Tablespoons oil
1/3 - 1/2 cup sugar (as desired - or even less!)
1/4 cup milk
1 1/2 cups self-raising flour (you can substitute all or part of this flour for other flours)
Nonstick cooking spray

Directions:

Preheat oven to 350 degrees F. In a large bowl, combine the first 5 ingredients. Beat well, then add the self-raising flour; stir only about 20 seconds or just until moistened - you don’t want to overbeat.

Pour into a loaf pan coated with cooking spray. Bake for approximately 45 minutes, or until a toothpick inserted near the middle comes out clean.

Jun 30 2016

‘Secret Ingredient’ Bean Brownies

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Introduction:

If you are looking for the equivalent of a Haigh’s Chocolate, then this is not your recipe. But if you want a gluten free brownie with the ‘secret ingredient’ of healthy beans, then this is one to try.

We all know Sean’s love of chocolate and anything sweet, and he even enjoyed these brownies, so it is definitely ‘runner tested’! Keith MacPherson said that he would have preferred them ‘a bit more moist’, but he still managed to eat them…

Ingredients:

400g can Cannellini beans, drained and rinsed well (or you can really use any kind of beans)

3 large eggs
3 tablespoons oil (I use Rice Bran Oil - you can choose your favourite)
3/4 cup sugar
1/2 cup unsweetened cocoa powder
1 teaspoon vanilla extract
Pinch salt
1/2 cup mini semi-sweet chocolate chips, divided (I added a bit more)

Directions:

Preheat the oven to 350°F. Coat an 8 x 8-inch baking pan with nonstick cooking spray and set aside.
Place the beans in a food processor and process until smooth and creamy. (I don’t have a food processor, so I did all the ‘mixing’ in a blender.) Add the eggs, oil, sugar, cocoa powder, vanilla extract, and salt and process until smooth. Add ¼ cup of the chips and pulse a few times until the chips are incorporated.

Pour the batter into the prepared pan, smooth the top with a rubber spatula, and sprinkle with the remaining ¼ cup chocolate chips.
Bake 30 to 35 minutes, or until toothpick inserted in the center comes out clean (in the muffin pan it was 30 minutes). Cool in the pan before slicing into 2-inch squares.