Today’s three recipes include ingredients that give a release of energy after eating them.
By including oats, seeds and sweeteners, such as dates and mashed banana the buns and biscuits provide a good pick-me-up on a cold winter day. Spelt flour is used instead of regular wheat flour as it has a slightly nutty texture but is also a nutritious, ancient grain.
Much of the work in making the buns are done the night before. In the morning you simply scoop the mixture into your prepared bun cases and bake them. I often use this method as it makes for wonderfully fresh buns early in the morning with little effort when I am still sleepy eyed. Any fruit can be stirred into the buns but blueberries work well as they form soft, sweet pockets that burst in your mouth when eaten warm.
I used a fruit sugar instead of standard sugar for the biscuits. This can be purchased in most health-food shops and can be used as a substitute in other recipes if you wish. It is fructose based which makes it easier to breakdown than glucose. Fructose breaks down in your liver whereas glucose starts to break down in your stomach, which requires the release of insulin into the bloodstream.
Granola bars last quite well in an airtight tin for a few days. I cut slices of parchment and place them between the bars to stop them sticking together. You can also freeze the bars, to be eaten at a later date. Again I would place some parchment between each bar and then place them into a sealable freezer bag.
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