Simple & Tasty Energy Bars

fla energy bar

We love this sports and nutrition article by The 42! Say goodbye to energy gels with thanks to their oat based Energy Bar recipe! ‪#‎EnergyForLife‬


  • 250g oats
  • 200g sliced almonds
  • 100g chocolate chips
  • Peanut butter (half a cup)
  • Honey (1/4 cup)
  • Vanilla extract (1 teaspoon)



  1. Line a shallow baking tray with greaseproof baking paper.
  2. In a mixing bowl, combine the oats, almonds, chocolate chips and whisk to combine. A blender is probably a better option than using a whisk.
  3. Mix the peanut butter, vanilla extract and honey separately, again using a blender if you need to.
  4. Pour the first mixture into second and use a spoon to combine the two together. You are finished when there are no remaining dry oats.
  5. The drier the mixture, the more firm the bars will be, so stir in extra oats if the mixture seems wet.
  6. Transfer the mixture to the prepared baking tray.
  7. Use your spoon to arrange the mixture fairly evenly and pack the mixture down as firmly and evenly as possible.
  8. Cover it and store in the fridge overnight.
  9. Slice the bars into your desired size and voilá!



Creamy mushroom, fennel & pea stroganoff



  • 2 tsp olive oll
  • 3 finely sliced shallots
  • 1 finely sliced fennel
  • 2 garlic cloves, crushed
  • 350g button mushrooms, quartered
  • 1 tbsp paprika
  • 150ml vegetable stock
  • 1 tbsp tamari
  • 1 tub Avonmore Cooking Cream
  • 70g frozen peas
  • Juice of 1/2 lemon
  • Small handful of broccoli shoots
  • Quinoa or basmati rice to serve


Heat the oil in a large non-stick pan and soften the shallots, fennel and garlic for 5 minutes, and remember to keep stirring.

Add the mushrooms and cook on a high heat for 3 minutes, stirring regularly. Sprinkle over the paprika and mix well. Pour in the vegetable stock and tamari.

Bring to the boil and bubble for about 5 minutes, or unti the sauce reduced to a thick sauce.

Remove from the heat and stir through the Avonmore Cooking Cream, lemon juice and peas.

Simmer for 5 minutes, stirring regularly.

Garnish with the broccoli shoots and serve with quinoa or wholegrain basmati rice.

Tip: When cooking the quinoa add a 1/4 teaspoon of ground turmeric for an apetising colour. If you prefer you can use wholegrain basmati rice instead of the quinoa.


Odlums Blackberry & Apple Crumble

odlums blackberry crumble

Rachel’s Celeriac soup with roasted hazelnuts


A lovely way to start Christmas dinner. Celeriac soup with soda scones

Apple Cinnamon Oatmeal Breakfast Cookies


Odlums Christmas Mocha Bombe

Marmalade Muffins


 The trick to fluffy muffins is to fold the wet and dry ingredients together as briefly as possible until just combined; don’t worry if the mixture still looks a little lumpy. These muffins are best served on the day they are made.

 Serves 12


  • 75g butter
  • 225g plain flour
  • 1 tbsp baking powder
  • ¼ teasp. bread soda
  • Pinch of salt
  • 100g stone-ground wholemeal flour
  • 120ml milk
  • 5 tablesp. natural yoghurt
  • 2 eggs, beaten
  • Finely grated rind of 1 orange
  • 100g marmalade

To Cook

Preheat the oven to Gas Mark 4, 180ºC (350ºF). Line a muffin tin with deep paper cases. Melt the butter in a small pan or in the microwave. Remove from the heat.

Sift the plain flour, baking powder, bread soda and salt into a bowl. Stir in the wholemeal flour. Beat together the milk, yoghurt, eggs, warm melted butter and orange rind. Make a well in the dried ingredients and stir in this mixture along with the marmalade.

Spoon the mixture equally into the paper cases and bake for 20-25 minutes until well risen and golden brown. Leave to cool for five minutes, then serve warm with a pot of hot coffee.

Cook’s Note:

If you don’t fancy using marmalade try making them with lemon curd instead.

Nutritional Analysis per Serving

Protein: 6g per muffin  

Carbohydrates: 28g per muffin 

Fat: 8g per muffin 

Iron: .9mg per muffin 

Energy: 195kcal per muffin