Pennod 3 Becws

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-I'm Beca.

-As you know, I love baking...

-..and I also

-really enjoy experimenting.

-In this series,

-I'll share new recipes with you.

-I'll put my own twist on the lovely

-food I've enjoyed on holiday...

-..as well as my favourite meals

-from local takeaways.

-It's food that brings a smile

-to my face and cheers me up.

-And yes, it's lush!

-Like most of us, I try to keep fit

-and stick to a healthy diet.

-Sometimes.

-I've always done sport

-of some kind...

-..since I was a young girl.

-I played netball in school...

-..netball and lacrosse

-in university.

-After university,

-I liked going to the gym.

-I became obsessed with running.

-Now I'm so involved with food...

-..I have to keep fit

-so I don't get too fat.

-I'm eating more than I used to!

-I use the time to think of ideas.

-When go out for a run, I think

-about food and what works with what.

-Coming up,

-a healthy take on baking.

-I'm making lovely muffins.

-I find ingredients

-to replace sugar...

-..and I'm making a lush

-flour-free chocolate cake.

-A little of what you fancy

-does you good!

-But first, granola.

-This is one of my favourite

-breakfasts.

-I usually make a big batch

-of granola on Sunday nights.

-It lasts for a week.

-Matt takes it to work in a jar...

-..which he fills with milk

-to eat at his desk.

-You can have a handful

-as a mid-morning snack.

-Use any nuts or dried fruits...

-..whatever's in the cupboard.

-You'll need 400g of oats.

-Gluten-free oats are fine.

-Oats can help lower cholesterol.

-Add 25g of dried coconut.

-While this is in the oven...

-..the coconut turns brown

-and crunchy.

-Add 500g of desiccated coconut...

-..and all sorts of seeds -

-sesame, sunflower and pumpkin.

-It's an adaptable recipe.

-I don't normally

-have everything in the house.

-Finally, 150g of almonds.

-I make this on a Sunday night

-after the girls have gone to bed.

-I throw everything together...

-..and leave it on a baking tray

-to chill overnight.

-It's fresh for the morning.

-Next, the wet ingredients.

-I'm using coconut oil

-and agave syrup.

-Agave is a plant

-that looks like cacti.

-It's trendy at the moment.

-It's an unprocessed sugar that

-people say is really good for you.

-I like using it because

-it's nice and sweet.

-I use less of it in my cooking.

-I like agave because it's the plant

-that's used to make tequila!

-Don't worry,

-there's no tequila in this.

-Melt and pour over

-the dry ingredients.

-Divide between two lined

-baking trays.

-Bake for 20 to 30 minutes

-until brown...

-..then

-it's time for the dried fruit.

-Once cold, break up the mixture

-and add the dried fruits.

-I'm using prunes and apricots.

-Return to the oven for 20 minutes.

-Granola keeps fresh

-for a month in a tin or jar.

-That's simple, healthy and tasty.

-Like many of us,

-I've tried different diets.

-There are lots of faddy diets

-out there.

-It's important to avoid

-processed food.

-People are being more experimental.

-There is such a thing

-as healthy baking.

-A lot of ingredients are processed.

-If you strip back food

-to its natural state...

-..everything tastes nicer.

-BREAKFAST MUFFIN

-This is an easy recipe

-for delicious muffins.

-They're a fast,

-energy-boosting breakfast.

-In a big bowl,

-mix self-raising flour and oats.

-Oats provide energy for the body.

-As a good source of carbohydrate,

-they slowly release energy.

-Add a teaspoon of baking soda.

-In another bowl, mash two bananas.

-It's a great recipe

-for using up old bananas.

-If you're worried

-the bananas are black...

-..remove the skin...

-..chop and freeze them...

-..in a plastic bag.

-When you want to use them...

-..take them out the night before.

-They'll be more squelchy than usual,

-but they taste the same.

-You're not wasting fruit.

-I think bananas are the best fruit.

-They're great for baking.

-I often bake banana bread

-or banana cake.

-That was my favourite cake

-when I was a child.

-Don't worry if there

-are lumps in the bananas.

-There's no need to be too fussy.

-Pour in 100ml of honey.

-It's purer than processed sugar.

-Add a large pot of Greek yoghurt

-for protein and probiotics...

-..and 5 tablespoons of rapeseed oil.

-It has less saturated fat

-than any other oil.

-The oil and yoghurt prevent the

-muffin from drying out in the oven.

-I put oil in cakes if someone

-is allergic to dairy products.

-Finally, two egg whites.

-Add to the rest of the ingredients.

-Mix well.

-Divide the mixture

-between two bowls.

-To one, I'm adding bilberries,

-which are full of antioxidants.

-In the other one,

-toasted peanuts and dark chocolate.

-You can use any kind of nuts.

-Nuts provide energy.

-It's nice to have

-a little chocolate in this one.

-You're not being too healthy.

-Use a high quality dark chocolate

-which contains at least 70% cocoa.

-This has less sugar

-than milk chocolate.

-Divide the muffin mixture

-into twelve paper cases.

-These cases are higher than usual

-so you can put more in.

-Muffins tend to rise quite high.

-Sprinkle over more oats

-and bake for 20 minutes.

-You get the crunch from the nuts...

-..and it isn't too sweet.

-So tasty.

-Don't waste money on energy bars.

-They're easy to make and

-you don't even have to bake them.

-ENERGY BARS

-Blend 150g of any kind of nuts.

-I'm using almonds.

-150g of nice, sweet dates.

-Use any dried fruit.

-I'm fond of dried cherries.

-50g of chopped coconut.

-Let the food processor

-do the hard work.

-Pour into an 8-inch square tin

-lined with clingfilm.

-Chill in the fridge for an hour.

-Break into bars. They'll keep fresh

-in the fridge in a sealed box.

-I wrap them in greaseproof paper.

-They're a great snack

-any time of the day.

-Just what I needed.

-Later, more fresh air

-with family and friends...

-..and lush treats to take with us.

-Was that nice? And something

-to enjoy after the workout.

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-What are we looking for, Mari?

-A Gruffalo.

-I always have food with me,

-wherever we go.

-I never know when Mari, Alys or Matt

-will want something to eat.

-Thanks, Mari.

-I make sure it's a snack

-that will fill us up for a while.

-After going for a walk

-on a grey, wet day...

-..nothing beats

-soup and cornbread.

-CORNBREAD

-Here are the main ingredients

-for cornbread.

-Gluten-free plain flour.

-225g cornflour.

-The traditional recipe

-can be quite sweet.

-I'm using less sugar.

-Brown sugar

-isn't as processed as white sugar.

-I'm not adding a lot of salt.

-I'm using salty feta cheese...

-..one teaspoon of salt and

-four teaspoons of baking powder.

-It's quite a rich cake

-because of all the ingredients.

-This helps it rise in the oven.

-Finely chop five spring onions

-and 75g sun-dried tomatoes.

-They're full of flavour.

-You can use less in the recipe...

-..than if you used normal tomatoes.

-They contain less water

-and won't make the cake wet.

-Add two eggs,

-110g of melted butter...

-..and 480ml of buttermilk.

-Mix carefully.

-I call it a cake

-rather than bread...

-..because it looks

-like I'm making a cake.

-You don't work it like a dough.

-Add a small tin of sweetcorn

-and crumble 100g of feta cheese.

-In my opinion,

-this is a meal accompaniment.

-I'd have it with soup, ham,

-or cheese and chutney.

-It's more substantial than bread.

-It will keep you full for longer.

-You'll eat less of it.

-Mix carefully and put

-in a lined greased tin.

-Smoked bacon

-would taste nice in this...

-..also blue cheese.

-They're strong flavours that

-retain their taste while cooking.

-I'm a huge fan of blue cheese.

-I try to be careful how much I eat.

-Bake for 50 minutes.

-Red pepper and chilli soup

-is lovely with the cornbread.

-Is that tasty?

-Is that tasty?

-

-Yes.

-RED PEPPER AND CHILLI SOUP

-Chop five red peppers...

-..a large onion...

-..plenty of garlic...

-..four tomatoes...

-..and two or three red chillies

-if you like hot food.

-Add salt, pepper

-and white sugar for taste.

-Pour olive oil over it.

-It's good for the heart.

-Mix well and roast until

-soft and beginning to brown.

-Add vegetable stock

-and blend in a large saucepan.

-Mmm. Perfect.

-Visit the website

-for all the recipes.

-I like family days out.

-I enjoy keeping fit with the girls,

-too.

-After a short walk,

-a delicious cake is waiting for us.

-Everyone deserves a treat.

-CHOCOLATE AND GINGER TORTE

-Start with the chocolate.

-Buy dark chocolate that contains

-at least 70% of cocoa.

-If there's such a thing as a

-healthy chocolate cake, this is it.

-It's not as heavy as a normal cake

-as it has no flour.

-Melt unsalted butter, before adding

-two tablespoons of ginger syrup.

-Add the chocolate and melt.

-Studies suggest dark chocolate

-can help lower blood pressure...

-..and the risk of a heart attack.

-Believe what you want.

-Sieve cocoa powder

-into a greased tin.

-This is another good way to prevent

-cakes from sticking to the tin.

-Separate five eggs.

-You'll add sugar to the yolks.

-The egg whites will be used, too.

-Don't throw anything away.

-Torte comes

-from the Italian word torta.

-It means a cake or gateau...

-..that's made from mousse,

-buttercream or a layered sponge.

-It's also a cake

-with little or no flour.

-It's not exactly healthy.

-But it's a treat.

-Add 240g of brown sugar

-to the yolks.

-Use light brown sugar.

-I think it goes better

-with chocolate.

-The chocolate cake tastes

-more of toffee and caramel.

-It's more luxurious, gooey and lush.

-Whisk until it changes colour.

-As you can see,

-the mixture has changed.

-It looks like caramel.

-It's nice and thick.

-Add 75g of finely chopped hazelnuts.

-This replaces the flour.

-Add one teaspoon of ginger.

-Ginger and dark chocolate

-are perfect together.

-It's a big favourite of mine.

-Mix carefully and pour

-the chocolate over it.

-Fold all the ingredients. If you

-don't like ginger, use orange peel.

-That would be lovely in the torte.

-I have a pot of ginger in syrup.

-Chop the ginger and mix.

-Next, the egg whites.

-A pinch of salt will help

-break down the egg whites.

-Whisk the egg whites

-until they're stiff.

-That's ready.

-There's no need to be too careful.

-It's like a little cloud.

-Once this has been mixed in...

-..it's straight into

-the tin and in the oven.

-That's why the tin is ready.

-Try to mix in all the white bits.

-Check for any white bits.

-Mix them as they go in.

-I think we're OK.

-I'll just check it's OK.

-Oh, yeah!

-And into the oven.

-Bake in the middle of the oven.

-What better way to enjoy

-this cake than with friends?

-Da-ra!

-Serve with creme fraiche...

-..raspberries

-and more chopped hazelnuts.

-Lush.

-All the recipes are on the website.

-Next time...

-..I treat my American family

-to my favourite American dishes...

-..from a hearty breakfast

-to multicoloured doughnuts.

-The diet goes out of the window

-while they're here. Yee-haw!

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