So what is a good sports club newsletter without a couple of ideas to stave off the hungeries after a good solid workout. Both these recipes have been tested and are athlete approved. Breakfast Cookies are courtesy of Sue, RCA nutritionist.

 

Fig and Walnut Energy Bars

https://dailyburn.com/life/recipes/fig-walnut-energy-bars/

Makes 12 two-inch bars Prep time: 20 minutes Cook time: 40 minutes

Ingredients:

  • 1 1/2 cups raw walnuts, chopped

  • 1/3 cup whole-grain flour

  • 1/8 teaspoon baking soda

  • 1/8 teaspoon baking powder

  • 1/4 teaspoon sea salt

  • 1/2 teaspoon cinnamon

  • 1/3 cup light brown sugar

  • 1/2 cup dried cranberries

  • 1 cup dried Turkish figs, quartered

  • 1 cup dried apricots, chopped

  • 1 large egg

  • 1 teaspoon pure vanilla extract

Preparation:

  1. Preheat oven to 325° F and line an 8×8-inch baking pan with parchment paper, across the bottom and both sides.

  2. Toast the walnuts at 325° F for 10 minutes. Remove from oven and set aside.

  3. In a food processor, blend together flour, baking soda, baking powder, sugar, cinnamon, salt and half of each dried fruit.

  4. Transfer the mixture to a large bowl and mix in the walnuts and the rest of the dried fruit with your hands.

  5. Whisk the vanilla and egg together, then add it to the fruit mixture.

  6. Blend well and spread into the pan, packing it down with your fingers to even it out. Bake at 325° F until golden brown, about 35-40 minutes.

  7. Remove from the oven and transfer to a wire rack by lifting the bars from the pan by the edges of the parchment paper. When cooled, use a sharp knife to cut into 12 pieces. Store in an airtight container at room temperature for up to 10 days.

Breakfast Cookies

https://create.piktochart.com/output/54999929-rca-tokyo-travel-prep

Makes 10 cookies Prep time: 15 minutes Cook time: 15 minutes

Ingredients:

  • 1 cup rolled oats 

  • ¾ cup whole wheat flour 

  • 1 and ½ ripe bananas, mashed

  • ½ cup natural, smooth peanut butter

  • ¼ cup maple syrup

  • ¼ cup unsweetened applesauce 

  • 1 Tsp vanilla extract 

  • 1 and ½ Tsp cinnamon 

  • ½ Tsp baking powder 

  • pinch of salt 

  • ½ cup dried cranberries

  • ½ cup pecans, roughly chopped

Preparation:

  1. Preheat oven to 350°F.

  2. Line a baking sheet with parchment paper. 

  3. In a large mixing bowl, combine all ingredients and mix well. 

  4. Use a ¼ cup measuring cup to scoop the mixture onto the baking sheet. Flatten with a spatula. 

  5. Bake until starting to brown around the edges, about 15 minutes.