Cashew Cookie Bars

Despite my love of food, I’m not actually that good at feeding myself. Feeding others is no problem – easy peasy – but taking care of number one isn’t high on my list of priorities. I’m a rather busy lady but it’s taken me a while to grasp that I need to replace the calories that I’m working out of my system. It’s starting to dawn on me (after several oh-my-gosh-i-feel-faint moments – whoops!) that I maybe need to start eating a little more between my bike rides, dance classes, acrobatic episodes and general dogs bodying.

Now, if this wasn’t enough to undertake, I want to eat right too. Empty calories aren’t my thing – they need to be functional, nutritious and oh so delicious. I discovered Nakd Cashew Cookie bars a little while ago and loved them so much that I was determined to try and make my own. Considering that the lovely people at Nakd cram a magical mix of dates and nuts into their soft chewy bars, I figured that it wouldn’t be too difficult to create my own version in the kitchen.

I did a little research and found that America has their own equivalent – Lara bars – which are pretty similar. The more I read, the more I thought “it doesn’t need to be this difficult! It’s just nuts and fruit…” so I threw caution to the wind. I ground up a load of cashews, snipped up several handfuls of sticky dates and got my hands rather dirty smooshing it all together. One of the great winners about these bars is that they are 100% bake free. No cooking required!

They can be a little time consuming to make but they are well worth it. The finished bars are just as yielding and sweet as the originals. I wrapped mine individually in cling-film and now keep one in my rucksac for a post-workout shot of protein. Keep them in the fridge and pop one in your bag or lunchbox for a healthy snack. One of your five a day!

Cashew Cookie bars
Makes 12 bars

Ingredients:
200g pitted unsweetened dates
200g unsalted cashews

- Line a loaf tin with Teflon non-stick baking sheet, greaseproof paper or cling film before you start (and you get super sticky fingers).
- Grind the cashews in a food processor or blender until fine. You want them to be the consistency of ground almonds or course sand though a few chunks or whole nuts in the mix are fine by me. If you don’t have a food processor, you could seal the nuts in a plastic bag, wrap in a few tea towels and then bash with a rolling pin. Free stress relief!
- Snip up the dates with scissors so that they are in very small pieces (as fine as you have the patience for – it will pay off later!). You could also chop them in the food processor if you have one that is man enough for the job.
- Combine both in a bowl and get your hands in to work the mixture. Scrunch it up in your hands, balling it together and then breaking it apart again to form a firm but slightly sticky mixture. This took me about five minutes but it depends how strong you’re feeling.
- Tip the mixture into your prepared tin and level with a spoon.
- Compress the mixture using the back of a spoon and then the bottom of a tumbler or end of a rolling pin. Keep pressing it down until it’s very solid and holds together.
- Remove the block from the tin (pull gently on the lining to help ease it out) then cut into bar-sized portions.

Caramelised balsamic onions

 

I don’t know about you but I love a versatile ingredient; an item that can spark (at least) a dozen recipe or meal ideas and a flush of food-related excitement. There are many, many things that have that effect on me but there’s one in particular that I would like to share with you today.

Caramelised onions.

Those two words set off a firework of cooking concepts in my mind; recipes sizzle in my sub-conscious while images flicker in front of my eyes. Caramelised white onions in bolognaise sauce, sweet fried onions piled onto cheese atop a crisp cracker, crumbly goats cheese tart mingled with caramelised red onions, a rich onion-y hit in soups and stews… the list goes on and on. My mouth is watering while I type!

You can buy jars of onions chutney in the supermarkets which is all well and good but you can easily make your own easily and cheaply at home. Onions are a staple which I always have in my store cupboard because they are the foundation of many (most!) of my savoury dishes. Caramelising simply involves cooking them over a low heat for an extended period of time to bring out their natural sweetness. Once cooked, they can be kept for up to a week in the fridge but I doubt very much that they will last that long! If you have enough self-control, a jar of deliciously soft and sweet onions can make a fantastic gift idea for foodies.So if you’ve ever wondered how to make caramelised onions, read on.

I’d love to spend tons of time slaving over the stove but I genuinely don’t have the time. My recipe below gives you a cheat’s option which side steps the traditional yet time-consuming caramelising process. Of course, if you have the time to spare, by all means sweat them down over an hour or so to get the most out of them. If, like me, you’re short on time but need your onion fix, give this easy healthy recipe a go!

Balsamic caramelised onions
Makes 1 jar

Ingredients:
2 onions (red or white)
1 tsp sunflower oil or butter
½ tsp sugar or honey
1 tsp salt
3 tbsp balsamic vinegar

- Halve the onions, peel and slice. Sniffle.
- Pour in the oil (or butter, allowing it to melt if using) to a heavy based frying pan over a medium heat.
- Add the onions and sweat (covering with a lid) for five minutes or until softened.
- Remove the lid and reduce the heat. Cook for a further 10 to 20 minutes, stirring occasionally, until golden brown. The onions may catch on the bottom of the pan which is okay but don’t let them burn. If the mixture starts to look too dry, add a little water.*
- Add the sugar/honey and salt and stir well.
- Drizzle the onions with balsamic vinegar and use a metal or wooden spatula to scrape any browned bits from the bottom of the pan. Simmer until the balsamic has evaporated.
- Store in a jar in the fridge for up to a week. Smother on crackers, add to cheese toasties... the possibilities are endless!

*At this point, you could cook for up to an hour if you have time for a more traditional caramelised flavour.

Bar of goodness!

Try as I might, I can't help but love to snack. I do my best to go for healthy options but sometimes I (like everyone out there) need a little convenience in my life. I have a dreadful sweet tooth too so I was delighted to happen upon Nakd bars in the supermarket while on a sneaky hunt for chocolate.

They're soft, chewy bars of simple ingredients with no weird additives to speak of. My favourite bar is the cashew cookie (above) which is made up of a virtually fifty-fifty combination of cashew nuts and dates.
Their simplicity means that they're gluten, wheat and dairy free which makes them an easy go-to for those that suffer with allergies or intolerances.

Despite its distinct lack of ingredients, it tastes remarkably like cookie dough and one bite leads to another... Before I know it, the entire bar is gone! Which has got me wondering... How easy would they be to make? Have a look at my cashew cookie bar recipe to find out!

Apple & Blackcurrent Crumble Flapjacks

Blackcurrants and redcurrants freshly picked from Thurloxton's fields

Summertime is on it's way and with it comes the the seasonal glut of glorious fruit and vegetables. One thing to make the most of (apart from the last trickle of British asparagus) is soft fruit. The supermarkets are packed with them - British strawberries and raspberries were both on offer when I last went - but the quality can be a little hit and miss as they are difficult to transport. That's the trouble with soft fruit. It's, well, soft.

Luckily for us, we have a great pick your own place nearby called Thurloxton Growers which grows all sorts from rhubarb and gooseberries to broadbeans and asparagus. They have several fields with lots of produce fresh on the vine, bush or plant to pick at your own pace. It's not cheap but the quality is amazing and they tend to have fruit that is otherwise hard to come by - red gooseberries and loganberries to name just two. Have a look for some fields near you here or type 'Pick your own' and then your location into a search engine. Many places, Thurloxton included, sell other local produce such as fresh cream to go with your freshly picked strawberries!

Otherwise, if you're stuck with the supermarket for your fruit, take a minute to take a close look at the fruit that goes into your basket. If the fruit has darker, soft patches or looks bruised, find another punnet. Alternatively, if you want your berries for jam or will be using them the same day, corner a member of staff and ask for a discount. It might sound embarrassing but if you don't ask, you don't get.

I spent a lovely afternoon picking red and black currants in the fields of Thurloxton. I'm very partial to eating the redcurrants raw if they're sweet enough but the blackcurrants proved a little too tart for snacking on. My Mother-in-Love had suggested jam but I wanted to do some baking with them.

What to make with my hoard? I adore flapjacks. They feel like the less sinful option when you fancy something cakey. They have butter and sugar in like a sponge but they contain oats instead of flour. That makes them healthy, right? Anyway, British Bramley apples are still in season and you know, dear reader, how much I like the them. It seemed apt to pair British Bramleys with British blackcurrants together.

I whipped up a batch using the apples as a base for the flapjack to give it extra flavour and also to make them moist and chewy. I left the skins in for added fibre (and because I couldn't be faffed to peel them!) which I can't say I've noticed in the finished flapjacks so for the convenience, I'd just keep them on. Once the flapjack base is done, just press the currants onto the surface, sprinkle with sugar and then top with more crumbly oats for a satisfying crunch before you pop it in the oven. It might sound like a lot of trouble for a flapjack but it's actually really simple and adds a lot to the finished article. I imagine that this would work well with any seasonal fruit that you've got lying about. You could also use frozen soft fruits from your freezer or from the supermarket outside of season.

Apple & Blackcurrant Crumble Flapjacks
Makes 12 pieces

For the flapjack base
3 large Bramley apples
200g oats
35ml honey
75g butter
60g sugar
100g fresh (or frozen) blackcurrants, washed

For the crumble topping
55g oats
15g butter, cubed
55g flaked almonds

 - Preheat the oven to 180C. Line a 20cm by 20cm baking tin with parchment paper.
 - Wash the apples, core them and chop into roughly 1cm cubes.
 - Put into a saucepan over a low heat with 40g of the sugar. Cover and simmer gently for around 10 - 15 minutes or until the apples start to fall apart.
 - Meanwhile, make the crumble topping by rubbing the butter and oats together with your fingers.
 - Stir the apples to form a smoothish paste. Add the butter and honey and bring to a gentle simmer.
 - Add the oats and stir until they're completely coated.
 - Press into the prepared tin, using a spatula or spoon to level.
 - Press the blackcurrants into the top of the flapjack and sprinkle with the remaining sugar.
 - Top with the crumble topping and scatter with flaked almonds.
 - Bake for 30 minutes until the blackcurrants burst and and the almonds and oats are golden.

Snapshot: Podding Peas

As I've previously mentioned, healthy snacks are rather difficult to come by. Eleven o'clock comes around on a weekday and my office erupts with the rustling of crisp packets and biscuit wrappers. Temptation is rife but today, I am fine. For today, dear reader, I have peas.

Just like my colleagues' convenience foods, they come in their own hygienic wrapping and can be picked on while I'm typing or draughting away. Unlike my workmates fodder, they are low in salt, sugar, preservatives and other nasties. They have a satisfying snap as I pop open the pod, which keeps me entertained (it's the simple things in life...). And as an added bonus, any waste can be composted - you can't say that about your average bag of crisps or biscuits!

British peas are in season right now and the supermarkets are stocking them. They're not cheap if you're compare them with the dinner staple frozen variety but we eat them in a very different way; on their own, raw and straight from the shell. They'd be lovely cooked and added to various meals but why over-complicate something that is so delicious on its own?

Spicy Roasted Chickpeas - A delicious and healthy snack!

My current office is a snack paradise. There are biscuits and sweeties galore, which is dangerous if you don’t have much will power (ie. me). I’ve realised, since I’ve worked here, that hunger can be psychological. I’m not necessarily hungry until I see the biscuit tin or until I hear one of my colleagues crunching through some crisps. Of course, writing about food regularly adds to my appetite too.

I’ve developed an arsenal of healthy snacks to keep me on the straight and narrow. Rice cakes are on hand for their satisfying crunch rather than flavour (as they don’t really have any of the latter but tons of the former). Rye crisp breads with dried fruit come in handy when I have a biscuit craving and I always have fresh seasonal fruit too. Sometimes I have a clamouring for something savory to pick at and my normal (thoroughly addictive) go to is cashew nuts but though they are choc ful of great things like protein, they are relatively high in fat. So when I saw healthy snack chat on BBC Good Food's facebook page, I had to see what everyone was nibbling on. Karolina from lovely Senses in the Kitchen blog put forward an amazing recipe for roasted chickpeas, which I just had to try out.

Chickpeas are a great source of protein without the fat that's associated with nuts. They also have iron, folic acid and fibre tucked away under their skins. I think this would work with any fresh or dried herbs and spices that you might have. I used chilli and paprika as the main flavours but you could use harissa for a Morrocan vibe or go sweet with cinnamon, nutmeg and a little honey. Change it up with different oils as a base - I used olive oil but sunflower, rapeseed or walnut would also work well. Chickpeas are a fantasticly versatile base for flavour plus they're part of a deal at Sainsburys at the moment where you can get 3 cans for £1 - a saving of 80p (more than a whole can free!). Everyone might be talking about kale crisps but we know where the real flavour is at...

Spicy Roasted Chickpeas

1 can (410g) ready to eat cooked chickpeas

1 tbsp olive oil
1 tsp hot chilli powder
1 tsp smoked paprika
1 tsp garlic salt
1 tsp ground coriander
½ tsp ground cumin
Pinch of ground mace
Ground black pepper to taste

- Preheat the oven to 180C.
- Drain the chickpeas and rinse well in a colander, picking out any skins or green/grey chickpeas.
- Put into a large bowl and add the oil and spices.
- Stir thoroughly so that each pea is coated in oil and spices.
- Taste and adjust the seasoning depending on your preferences.
- Spread the chickpeas on a baking tray. Gently shake the tray from side to side so that the chickpeas lie in one layer.
- Roast for 30 – 40 minutes until the peas are slightly crunchy.

Mud Dock, Mission & Milkshakes (or Photo’s and Burrito’s)

Food and drink in interesting company can lead to flashes of group inspiration. On this particular dark night, fuelled by chorizo stew (truly delicious) and Lidl Viognier (not recommended), wine glasses and beer bottles were clinked and waved as we toasted our future endeavour. A photography field trip. How very grown-up!

I have a great camera but I’m something of a rookie when it comes to the technical side (as opposed to the ooh-look-how-pretty side) of photography. In contrast, two of my friends are keen and competent clickers so we decided to spend a day behind our respective lenses in each other’s company. This may not seem very food-orientated but the day was nicely broken up into chunks of photo-taking time interspersed with coffee stops.

Sun deck of the Mud Dock, The Grove, Bristol

The perfect spot for people spotting though it became increasingly packed with couples, squabbling families and groups of friends “doing brunch” and comparing hangovers. The café itself is shares its premises and owners with a bike shop, Cycle Works, which makes for some interesting passersby. The terrace has lovely views over the river and one of Bristol’s three (I think) swing bridges. We intended to use it as a meeting point, a convenient, sunny place from which to plan our route but half an hour of chatting, catch up and general geekery later, we left with latte-filled tummies (£2.50 a mug) but no formalised course. Ah well.

Window seat of Mission Burrito, Park Street, Bristol

I’ve been keen to try the Bristol branch of Mission Burrito for a while and with our shutter fingers starting to tire, we decided to stop in on a quest for sustenance. It proved to be a fantastic place to pause in the midst of the hustle and bustle of Park Street. Again, the window seat is a fantastic place to people watch – the canopy kept us nicely shaded from the surprisingly strong Spring sunshine. This branch is a big change from the St Michael's Street branch in Oxford that I know and love; there's space to sit and enjoy your food. Saying that, the food is more of the same delicious, speedy, satisfying fare. I went for a carnitas burrito, which at £5.95 isn't cheap for lunch but you get a lot of bang for your buck and it fills you up until...

At the bar of Rocatillo's Diner, Queens Row, Bristol

Milkshake time! Rocatillos is an American-style diner nestled on Clifton's "Triangle" which does kick-ass breakfasts but their real headliner is their MILKSHAKES. Seriously. For £3.95, you get a stainless steel jug of delicious artery clogging goodness. I had to share with one of my friends otherwise it would've been waaaay too much to handle after everything else. My other trip companion went for an 'Extra Thick' milkshake which lived up to its name - you could stand a spoon up in it without any sway!

And later... Highbury Vaults (on St Michael's Hill) for a swifty pint in their shady courtyard garden. Lovely though my glass was dirty. Bleugh.

Green & Blacks

I have recently converted to dark chocolate. I didn't used to like it but I'm now a real fan of the its intense chocolately hit and slight tangy bitterness. I was awarded a taster pack of Green & Blacks after doing well at work and when I got around to trying the various flavours, my immediate favourite was a surprise. It was their cherry version - a bar of dark (60% cocoa) chocolate with whole dried cherries scattered throughout. The sweet and sourness of the cherries mixes with the chocolate as soon as you start to chew a piece and it compliments the smooth, bold flavour of the cocoa. Amazingly tasty! An eating chocolate rather than one to cook with.

National Chocolate Week!

I'm not usually one for the multitude of 'National Wash Behind Your Ears' Day however I have found one in particular that I can be confident and passionate about. This week is officially National Chocolate Week! I hope you don't need an excuse to enjoy chocolate however it's nice to be able to say that I'm doing it in the interests of "research". Awesome! I will be enjoying and celebrating this week of sweet treats with daily posts on the subject. In the meantime, check out the chocolate week website and get munching!