Tag Archives: easy baking

Peanut Butter Cookies and Smart Snacking.

Snacking sensibly for me is a must. I need bucket loads of reliable energy to get me through my day. An average day for me involves 3 kids, much pilates and 1-2-1 dietetic clients. I don’t sit still for long, so crashing mid afternoon is not an option, especially as that’s the school run and my hungry time of day. So one thing I teach my clients and work on myself is balancing my snacks.

Yes fruit is fabulous, however it doesn’t keep me full for long or sustain my energy. So I pair it with protein or a wholegrain, higher fibre carb. Or if I’m feeling outrageous, I mix all three.  For me it is not about the calories or the macro’s but the balance. 

Satiety is the feeling of fullness that persists after eating. It affects the length of time between eating events and possibly the amount of energy consumed at the next. Protein  is filling and can help stabilise blood sugars. Fibre rich foods require more chewing so psychologically take longer to eat, they can displace other energy rich food and slow gastric emptying. 

Some of my favs:
Apple, cheese and oatcakes
Dried apricots, almonds and 25g dark chocolate
Oatcakes with nut butter and banana

Then there are these peanut butter cookies. Perfect with fruit and they take just 10 mins to bake. These make me feel like the perfect mum on those days I manage to whip the mix up before the school run and have them ready 10 mins after the kids walk in the door! Better still the kids can make them – I haven’t let them loose on this recipe yet.

 

Peanut Butter Cookies
Yields 8
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Prep Time
5 min
Cook Time
10 min
Prep Time
5 min
Cook Time
10 min
175 calories
13 g
23 g
11 g
7 g
2 g
38 g
75 g
5 g
0 g
9 g
Nutrition Facts
Serving Size
38g
Yields
8
Amount Per Serving
Calories 175
Calories from Fat 98
% Daily Value *
Total Fat 11g
17%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 5g
Cholesterol 23mg
8%
Sodium 75mg
3%
Total Carbohydrates 13g
4%
Dietary Fiber 3g
11%
Sugars 5g
Protein 7g
Vitamin A
1%
Vitamin C
0%
Calcium
4%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 100g peanut butter
  2. 150g granola
  3. 1 egg
  4. 1/2 tsp baking powder
Instructions
  1. Mix all the ingredients together.
  2. Bake at Gas Mark 5 for 10 minutes.
  3. Store in an airtight tin, they are best eaten on the day.
Notes
  1. I used my own homemade granola (recipe on the blog) which is wheat free and gluten free if you tolerate oats or use gluten free oats.
beta
calories
175
fat
11g
protein
7g
carbs
13g
more
Dietitian UK https://www.dietitianuk.co.uk/

Pear Rock Cakes, no added sugar.

It’s been a week of pretty awful sleep. That saying about “They saved the best till last” is not true when it comes to sleeping babies. The third baby is the worse sleeper! However she also gives the best cuddles and is super cute with it, so I can’t be cross with her.

When I don’t sleep well I tend to :

  1. Walk around in a bit of a brain fog, yet still be functional for work – how does that happen?
  2. Want to poke out the eyes of anyone who has a baby that sleeps through the night.
  3. Loose some of my words. My 6 year old is good at finding them for me. “I’m just making…..ummm, ummm” “Breakfast Mummy?” “Yes, that’s the one”. 
  4. Get creating in the kitchen. I’ve no idea how but cooking and baking helps restore my sanity.

So on a cold, fuzzy headed Sunday afternoon I was flicking through my recipe notebook and stumbled upon rockcakes. Rockcakes seem to be one of those recipes that people make in school or when they are learning to bake. I think they need a come-back. Super easy to make, which means the children can help, there is little that you can go wrong with and you are left with a mountain of tasty snacks for your week.

I’ve adapted the usual rock cake recipe by adding in fruit and upon tasty the mix I decided it was sweet enough for our palates. Try a bit of it before you add in the eggs and see what you think as you can always add in a little sugar to taste. Doing it this way will hopefully mean you don’t go OTT on the sugar content.

My kids were happy bunnies and rewarded me by playing nicely with minimal arguments all afternoon. I love the subtle pear hint in these. Perfect for tbe after school munchies, which happens to co-incide with my cuppa and snack time 🙂 

Dietitian UK: Pear Rockcakes

Pear Rock Cakes
Yields 20
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Prep Time
10 min
Prep Time
10 min
116 calories
17 g
29 g
5 g
2 g
3 g
45 g
9 g
5 g
0 g
1 g
Nutrition Facts
Serving Size
45g
Yields
20
Amount Per Serving
Calories 116
Calories from Fat 41
% Daily Value *
Total Fat 5g
7%
Saturated Fat 3g
14%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 29mg
10%
Sodium 9mg
0%
Total Carbohydrates 17g
6%
Dietary Fiber 1g
4%
Sugars 5g
Protein 2g
Vitamin A
3%
Vitamin C
2%
Calcium
3%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 100g butter at room temperature
  2. 250g flour (I used Doves Farm Plain Gluten Free Blend)
  3. 2 tsp baking powder
  4. 1 tsp mixed spice
  5. 1 soft large pear, peeled and chopped
  6. 1 soft ripe banana, mashed
  7. 100g raisins
  8. 2 eggs
Instructions
  1. Rub the butter into the flour.
  2. Now add the baking power and spice.
  3. Add in the wet fruit. the pear should break down easily if you are using a stand mixer or food processor.
  4. Now mix the raisins in gently.
  5. Add in the eggs, one at a time.
  6. Taste and add sugar if needed, I found it wasn't necessary.
  7. Preheat the oven to Gas Mark 5, line and grease a baking tray.
  8. You should end up with a soft dough.
  9. Take dessert spoons of the mixture and gently shape into rounds.
  10. Place onto a greased, lined baking tray.
  11. Bake for 15-20 minutes until they are lightly browned on the top.
beta
calories
116
fat
5g
protein
2g
carbs
17g
more
Dietitian UK https://www.dietitianuk.co.uk/