Non-sausage Sausage Rolls

1x pack Just Rol shortcrust pastry
Cashew filling:
1x 200g pack cashews
2x tsp tahini
4x tbsp oat milk
1x tsp garlic salt
0.5 tsp fennel
Caramelised onion filling:
1x tsp plant based margarine
2x small red onions
1x tsp brown sugar
1x tsp balsamic vinegar

Virtually Fat Free Tea Loaf

125g sugar
300ml hot tea
275g self raising wholemeal flour
375g dried fruit (chopped dried apricots are particularly good)
1 beaten egg
Pinch of mixed spice

The Well Runner Page

Emersons Green Running Grub


Thanks to Laura Potter and Pam Beattie for sending in recipes for this month's Emerson's Green Running Grub. If you have a bit more time on your hands under lock down why not try baking something different with a healthy twist:

Non - sausage Sausage rolls


Laura's recipe is a sausage roll minus the sausage! Monday runner, Laura says they keep well in the fridge and are perfect for a post run energy boost.

The ingredients are listed in the column on the right (or on a mobile phone, listed at the bottom) and once you have done your shopping simply follow these simple instructions:

- Soak the cashews for a few hours - the longer the better.
- Drain and blend with the tahini/milk/flavourings.
- Finely chop onions, add to melted margarine, sugar and vinegar.
- Chop the ready rolled pastry into squares.
- Add a blob of the cashew and onion mixes to each square.
- Fold over and seal with a fork- to make around 14 squares. Brush with milk.
- Bake in the oven for 15-20 minutes at 180 degrees.
Enjoy!


Virtually Fat-Free Tea Loaf


Pam, who was a member of the Great Britain Senior Ladies Dragonboat Team and competed at both European and World Championships, would take a chunk of this cake with her on paddle training days and now often has a slice after a longer race.  The cake can be cut into chunks and frozen, if you take a chunk out in the morning it should be defrosted in time for your mid morning break, or a welcome bite after a mornings training.  Just remember when you are making it that preparation is required the night before! It will keep without freezing for at least a week if you can keep your hands off it!! The ingredients are listed on the right hand column (or below) and then just follow these simple instructions: 

- Put the fruit and sugar in a mixing bowl and pour on the hot tea.  
- Stir well and cover with cling film and leave overnight.  
- Next day stir the fruit mix to dissolve any hardened lumps of sugar. 
- Sift the flour and spice – Beat well to remove any pockets of flour.
- Add beaten egg and mix well
- Pour into a 2lb loaf tin lined with baking parchment.  Cook at 150c/gas mark 4 for 1.5 hours.  
- To test if the cake is cooked: Insert a knife into the cake – if it comes out ‘clean’ the cake is cooked.  If not cover with foil and bake for longer.


 

Home Exercise Apps - Tracey Horton


In addition to my one run a day, I’ve been doing a yoga app and a HIIT app. Its called ‘Down Dog’, you normally have to subscribe, but currently its free until the 1st May. Both the yoga app and the HIIT app let you choose your level, duration, whether you want to focus on a certain area, and choose your tunes! Each time you do a session you get a new one as it is based on your choices, it’s really clever and I am really enjoying it. There are also a ‘yoga for beginners’ ‘Barre’ and ‘7 minute workout’ app they do as well, all free until 1st May.


A virtual walk in the countryside anyone? - Sarah McNamara


If you are struggling with only being able to get out in the great outdoors once a day you might like to take a virtual walk in the countryside with foraging expert and spiritual guru Monty Buggershop-Hooty.  Be warned there is mild swearing and potentially deadly foraging advice!

Catch the six short episodes on the i-player or You Tube: https://www.youtube.com/watch?v=tMEfT3Ej0Zo


Non-sausage Sausage Rollss

Ingredients
1x pack Just Rol shortcrust pastry
Cashew filling:
1x 200g pack cashews
2x tsp tahini
4x tbsp oat milk
1x tsp garlic salt
0.5 tsp fennel
Caramelised onion filling:
1x tsp plant based margarine
2x small red onions
1x tsp brown sugar
1x tsp balsamic vinegar

Instructions

Virtually Fat Free Tea Loafs

Ingredients
125g sugar
300ml hot tea
275g self raising wholemeal flour
375g dried fruit (chopped dried apricots are particularly good)
1 beaten egg
Pinch of mixed spice

Instructions