Makhana Trail Mix

 

Great for on-the-go snacking. Mix roasted makhana with almonds, pumpkin seeds, sunflower seeds, and dried fruits.

 

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These Tasty Energy Snacks Will Leave You Wanting More

 I'm a huge fan of nutty, chewy, fruit-filled energy bars and these little bars which you're about to make have enough energy to get you through an exhausting afternoon while keeping the hunger at bay. This is pretty amazing when you realize that they are made up of equal parts of just three ingredients - nuts, dried fruit and pitted dried dates. 

 

Our favorite dried fruit and nuts to use are cherries and almonds, but you can swap these out for whatever dried fruits or nuts just happen to take your fancy. Please keep the dates though as they help bind and sweeten the bars without the need for sugar. 

If you like, you can also play around with adding some more ingredients to the mix: a couple of tablespoons of chia seeds, a handful of coconut, or even some chocolate chips. Keep the equal parts of the base ingredients (1 part dried fruit, 1 part nuts, and 1 part dates), and add any extras a bit at a time until you get the taste and texture that you're looking for. As you're about to find out, making energy bars is so simple that you'll never need to buy them again. 

How to Make 3-Ingredient Energy Bars at Home Makes 8 large bars or 16 small square-shaped bars. 

Ingredients  

1 cup nuts 

1 cup dried fruit 

1 cup (12-15) pitted dried dates  

Instructions 

1. Roast the nuts (optional). Nuts can be used roasted or raw; roasting will add a nutty and toasty depth to the bars. If desired, roast the nuts at 350°F for around 10 minutes, until fragrant and golden. Let them cool before using. 

2. Add the nuts, dried fruit and dates to the food processor and pulse a few times, just to break them up. Separate the dates if they start to clump together.

3. Process continuously for 30 seconds. At this point, all the ingredients should have been broken down into smaller pieces. Scrape the edges of the bowl to make sure nothing is sticking.

4. Continue processing for another minute or two, until the ingredients have clumped together into a ball.

5. Place a piece of plastic wrap or wax paper on your work surface and dump the dough on top. Press the dough with your hands until a thick square, roughly 8" by 8" in size, has formed. Wrap and chill for an hour, or leave in the fridge overnight.

6. Divide into bars. Unwrap the chilled dough and place on a cutting board. Cut into 8 large bars or 16 small squares, as desired. Wrap each bar in wax paper or plastic wrap.

7. Store the bars. The bars can be stored in the fridge for several weeks or in the freezer for up to 3 months.

Additional Notes 

Energy balls: If you like, the dough can also be shaped into small balls. Try these combinations: Cherry-almond, apricot-almond, cranberry-pecan, apple-cinnamon, walnut. Try these add-ins: Shredded coconut, chocolate chips, chia seeds, cacao nibs, cocoa powder, ground cinnamon, ground nutmeg, lemon zest, and lime zest.

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Classic Fruit Cake

  

 Ingredients
 
Fruit Cake

    ¾ cups (170 g) unsalted butter
    ¾ cups (150 g) soft brown sugar
    2 cups (350 g) dried fruits -a combination of sultanas, raisins, currants, red and green glace cherries and citrus peel (see note 1)
    ½ cup (100 g) dates - pitted and cut into small pieces, see note 2
    ⅔ cups (166 g) store bought sweetened orange juice.
    1½ tbsp orange zest - the zest of about 1 medium sized orange. The juice of the orange will be used later in the syrup.
    2 tbsp (36 g) molasses
   1¾ cups (210 g) all purpose flour
   1½ tsp baking pdr
 ½ tsp salt - omit if using salted butter

 1½ tsp cinnamon pdr

 ½ tsp dry ginger pdr
 ¼ tsp nutmeg  pdr
 1 tsp all spice
 ¼ cup (52 g) unflavoured vegetable oil 

 3 large eggs - room temperature
 1 cup (100 g) walnuts - halved

Orange Syrup/Glaze

 3 tbsp (50 g) freshly squeezed orange juice

 1¾ tbsp (20 g) white granulated sugar

Instructions
Boiled Fruit Mixture
In a large saucepan add unsalted butter, soft brown sugar, dried fruits, dates (if using firm dates - see note 2), orange juice, orange zest and molasses. Bring that to a simmer over a medium heat, and once simmering, continue to let it simmer for a few more minutes.

Once done, pour the mixture in a large shallow dish to cool. To speed up the process I like to place the mixture into the freezer for about 45 minutes. Once ready it should have thickened up in consistency. Make sure it's at room temperature (not hot or cold) before moving onto the next step. 

Fruit Cake

Preheat oven to 140 °C (285°F) with the fan on (see note 3 if you don't have a fan function) and grease an 8x3 inch cake tin (I use my homemade cake release), and line the bottom with baking paper.

Sift together your flour, baking powder, salt, cinnamon powder, ground ginger powder, nutmeg and all spice. Mix together with a whisk or fork and set aside for now.
 

In a small bowl combine the unflavoured vegetable oil and eggs. Whisk with a fork and set aside.
    

In a large bowl add in the boiled fruit mixture from earlier (make sure it's at room temperature), and add in the oil/egg mixture. Using a spatula, fold until it's well combined. The mixture is quite thick so may take a bit of mixing to get it all combined properly.

Next add in the walnuts (and dates if you didn't add them to the boiled fruit mixture), and fold until well combined.
    

Next add in the sifted dry ingredients from earlier and fold until just combined. Do not over mix, so only mix until you can't see any more streaks of flour.
 

Pour the batter into the cake tin and spread it out evenly. Drop the cake tin lightly on the counter to remove any large air bubbles, and then bake for 75-85 minutes, or until a skewer or knife inserted into the centre comes out clean.

Allow the cake to cool in the cake tin for 30 minutes and then run a thin knife around the edges of the cake tin to release the cake, and then turn it out onto a wire rack (right side up) to cool. 

Orange Syrup

While the cake is cooling, prepare the orange syrup. Combine the orange juice and sugar in a bowl, and then heat it up (in the microwave or on the stove top) until the sugar is completely dissolved.
    

Using a pastry brush, brush the orange syrup all over the top and sides of the cake while the cake is still warm. Be sure to use all the syrup up.
    

Wrap the cake in two layers of foil  and place it into an airtight container. Leave it in a cool dry place for 48 hours before serving. 

 

Notes

In this recipe I use an oven with the fan function turned on. The fan forced function cooks cakes/cupcakes faster, so if your oven doesn't have a fan option, then you will need to increase the baking temperature to 155°C (310°F) so that the cake/cupcake bakes at the same rate as mine   It is crucial to allow the fruit cake to sit for 48 hours before serving it. This is going to allow the flavours to develop and the cake to become nice and moist. If you cut the cake too early, it may seem a little crumbly. It will still taste nice, but for the perfect texture it's best to wait.  

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Energy Bars

  

 A different take on the traditional cookie – these bars are made of nuts and dried fruits. Other than the dates, you can substitute any of the ingredients to match your preferences. 

Ingredients: 

 1 cup dates, pitted 

1 dried fruit 

1 cup nuts 

Preparation: 

Use a food processor to blend all the ingredients together. 

After the ingredients are fully mixed, spread the mix on a surface covered with plastic wrap and leave in the fridge for 3 hours. 

Once the mixture has cooled and solidified, you can take it out of the fridge and cut it into any size and shape you desire. 

You can try the following combos: almonds & cherries, pecans & cranberries, apples & walnuts.

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Oatmeal Power Bars

  

Ingredients 

2 cups gluten-free rolled oats

1/2 cup almond butter (or any nut butter of choice)

1/4 cup pure maple syrup or agave syrup/ honey

1 ripe banana, mashed

1/4 cup unsweetened applesauce

1/2 cup unsweetened shredded coconut

1/2 cup mixed seeds (pumpkin, sunflower, sesame)

1/2 cup dried fruit (raisins, cranberries, or chopped dates)

1 tsp vanilla extract

1 tsp cinnamon pdr

1/2 tsp salt

Optional: 1/4 cup dark chocolate chips (dairy-free)

 

Preparations

Preheat your oven to 350°F (175°C). Line an 8x8 inch baking dish with parchment paper, leaving a little overhang for easy removal later.

In a large mixing bowl, combine the gluten-free rolled oats, almond butter, maple syrup, mashed banana, and applesauce. Stir until well combined.

Add the shredded coconut, mixed seeds, dried fruit, vanilla extract, cinnamon, and salt to the mixture. If you’re using dark chocolate chips, fold them in last. Mix everything thoroughly until evenly distributed.

Pour the oatmeal mixture into the prepared baking dish. Press it down firmly and evenly using a spatula or your fingers to ensure it holds together during baking.

Place the baking dish in the preheated oven and bake for about 25-30 minutes, or until the edges start to turn golden brown and the center is set.

Remove the dish from the oven and let it cool in the pan for about 10 minutes. Then, using the parchment overhang, lift the bars out and let them cool completely on a wire rack.

Once cooled, cut into bars of your preferred size. Store them in an airtight container in the fridge for up to a week, or freeze for longer storage.

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Energy Bars- NO cook

 

A different take on the traditional cookie – these bars are made of nuts and dried fruits. Other than the dates, you can substitute any of the ingredients to match your preferences.

 

Ingredients: 

 

1 cup dates, pitted 

 

1 dried fruit 

 

1 cup nuts 

 

Preparation: 

Use a food processor to blend all the ingredients together. 

 

After the ingredients are fully mixed, spread the mix on a surface covered with plastic wrap and leave in the fridge for 3 hours. 

 

Once the mixture has cooled and solidified, you can take it out of the fridge and cut it into any size and shape you desire. 

 

You can try the following combos: almonds & cherries, pecans & cranberries, apples & walnuts.

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https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

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Chia seeds cereal

 Ingredients:

• 1 cup of rolled oats
• 1/4 cup of chia seeds
• Milk of your choice
• 1/4 cup of nuts or seeds (almonds, walnuts, flaxseed, etc.)
• 1/4 cup of dried fruit (raisins, cranberries, apricots, etc.)
• Sweetener (optional): honey, maple syrup, or agave nectar
• Flavourings (optional): cinnamon, vanilla extract, or a pinch of salt

 

Method:

• In a bowl, combine the oats, chia seeds, nuts or seeds, dried fruit, sweetener (if using), and flavourings (if using).
• Pour in enough milk or plant-based milk to cover the ingredients.
• Cover the bowl and let it sit in the refrigerator for at least 30 minutes, or overnight for a thicker texture. The chia seeds will absorb the liquid and create a gel-like consistency.
• Enjoy your chia cereal as is, or top it with additional toppings like fresh fruit, yoghurt, or a drizzle of honey.                             
  

   

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Foods which you should not refrigerate

 

      

1. Bananas

Bananas once kept in the fridge will not ripen, hastening the natural ripening process. Once ripened, it can be refrigerated.

2. Chocolates

Chocolates when kept in the fridge can hamper the taste, texture, and color of the chocolates.

3. Citrus Fruits

Citrus fruits when kept outside remain fresher and more juicier. Storing them in a cool and dry place is sufficient.

4. Dried Fruit

Dried fruit once put in the fridge can contain moisture and it can become soft and soggy, changing its taste and texture.

5. Avocados

Avocados, if unripe, should be kept outside to hasten its ripening process. Once ripened or cut, it can be refrigerated.

6. Fresh Herbs

Fresh herbs can be simply kept in a glass of water until use, instead of it being refrigerated. Refrigeration can make the leaves turn soggy and wilted.

7. Garlic

If garlic is kept in the fridge, it deteriorates quickly because of its added moisture (unless it is already peeled or prepared).

8. Butter

Butter can become hard once refrigerated, making it difficult to apply over bread. Butter is also often made with pasteurized milk, which makes it less prone to bacterial growth. The salt in your butter also wards off bacteria growth—but, if you have unsalted butter, it’s best kept in the fridge. You can keep a small quantity of butter on the countertop as much as you can use for 1-2 weeks.

9. Chocolate Spread

Chocolate spread can become hard once refrigerated, making it difficult to apply over bread. Also, the oils separate once kept in the fridge.

10. Honey

Honey if kept in the refrigerator can crystallize and solidify and it can change the taste and texture.

11. Jam

Jam, if unopened or store-bought can be kept outside until it is opened.

12. Hot Sauce

Hot sauce contains vinegar and doesn’t get spoilt even if kept outside.

13. Cucumber

For optimal preservation of cucumbers, avoid storing them in the fridge as this may cause them to become watery and develop pits.

14. Mangoes

Mangoes, if unripe, should be kept outside to hasten its ripening process. Once ripened or cut, it can be refrigerated.

15. Pastries

Pastries are best kept at room temperature as refrigeration can change its taste and texture.

16. Olive Oil

Olive oil can become grainy and cloudy if kept in the fridge and could also solidify in some cases.

17. Onions

Onions contain starch and when refrigerated, they can become soggy and damp.

18. Pears

Pears should be kept at room temperature to help them in their ripening process.

19. Pickled Vegetables

Pickled vegetables (if store-bought)contain preservatives, brine, and salt that can make them last long outside without spoiling.

20. Potatoes

Potatoes if refrigerated turn starch into sugar and can make it tasteless and can cause a change in its color.

21. Pineapple

Pineapples are best kept outside to help hasten the ripening process. Once cut, you can store it in the refrigerator.

22. Soy Sauce

Soy sauce contains high levels of salt and it can safely be kept outside the fridge without spoiling.

23. Sweet Potatoes

Sweet potatoes if kept in the fridge can alter it’s flavor and texture, due to a change in its chemical composition upon refrigeration.

24. Tomatoes

If tomatoes are kept in the fridge, the outer membrane gets watery and can dampen its flavour.

25. Tomato Ketchup

Tomato ketchup has a high content of salt, sugar, and vinegar and thus can be safely kept outside the fridge without it getting spoiled.

26. Pumpkin

Pumpkins should be kept outside as it toughens their skins and keeps them fresher longer.

27. Bread

Bread can be kept outside for a few days, even if not consumed. Refrigerating bread can make it hard and change its taste and texture.

28. Spice Powders

If spice powders are kept in the fridge, it will simply cause unwanted condensation and could minimize shelf-life and change the taste.

29. Peanut Butter

Peanut butter can become hard once refrigerated, making it difficult to apply over bread. Also, the oils separate once kept in the fridge.

30. Coffee

Coffee fares best in an airtight container. Refrigeration condenses coffee and reduces the flavor.                           

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