Not just recipes - hints and tips too

Chocolate and Ginger Flapjack/Biscuit 

Half the sugar and 10x the fibre of the biscuits my partner very kindly bought for us to eat.

Scroll down to see why these are so much better for you!! 

As mentioned in Shelagh’s talk (Ultra-Processed Food – what’s not to love?) at the Beverley & District u3a Monthly Meeting on 15thJanuary 2026.

6 oz real butter

6oz sugar – unrefined (golden granulated)

1 egg, beaten – free range, organic

10oz oats

5oz self-raising wholemeal flour

Two chunks crystalised ginger, finely chopped

Ground ginger to taste

Emulsifier-free chocolate (I use M&S Collection 75% Dark Chocolate – read the label to be sure you’re getting the right one!) – broken into small chunks.

Pre-heat the oven – 180 deg C. Make them in a pan that’s big enough to hold all the ingredients. Melt the butter, then take off the heat and add the sugar, mixing until the sugar dissolves. Add the oats and flour, and mix thoroughly. Allow to cool slightly before adding the egg, and mix again. Add the chopped crystalised ginger, the ground ginger and the chocolate chunks, and mix.

Mould spoonfuls with your hands into round balls, flatten slightly and place on a greased baking tray, or (quicker and a lot less sticky!) spread the whole mixture into the baking tray to make a flapjack-type tray bake.

Bake at 180 deg C for about 20 minutes, until golden brown. If you’ve opted for the flapjacks, cut into squares while it’s still hot from the oven, but leave in the baking tray until cool enough to handle. 

Enjoy!

Try these variations, instead of the ginger and chocolate - 

Ground almonds

Glace cherry and almond

Dried fruit

Chopped nuts and seeds

Banana - you can mash or just cut into chunks

Apple and cinnamon (or just apple, or just cinnamon) – grate the apple

Caraway seeds

Banana and cinnamon

Blueberries

Any other ideas??

Someone contacted me to say they'd used rye flour instead of wholemeal flour. I'm definitely going to have to try that!!

Nutrition facts

Real butter – the fat helps with the absorption of vitamins A, D, E and K. Helpfully, butter also contains vitamins A, D, E and K!

Sugar – generally no nutritive benefit, but unrefined sugar contains some vitamins, minerals and anti-oxidants, albeit in small quantities.

Organic egg – contains protein, Omega 3 (organic eggs contain three times the amount of ‘normal’ eggs), vitamins A, D, B6, B12.

Oats - complex carbohydrates, protein, and significant dietary fibre 

Wholemeal flour – contains protein, fibre, calcium, iron and magnesium. 

Dark chocolate – rich in polyphenols, and the one I use contains no emulsifiers (which damage the gut microbiota).

Choc and Chia Seed Snack Bites 

For those moments when you really need a snack, but you want to keep it healthy.

Scroll down to see why these are so good for you!! 

2oz/60g real butter, softened

2oz/60g unrefined golden granulated sugar

1 organic free-range egg

2oz/60g wholemeal self-raising flour

1 – 2 tablespoons water or full-fat organic milk 

1 tablespoon chia seeds 

A generous quantity of dark chocolate (>70%)

To ring the changes, instead of using nuts and seeds add dried fruit, chopped fruit, (apple and cinnamon is good), or dark chocolate chips. 

Cream the butter and sugar together, then beat in the egg. Add the flour and the nuts and seeds. If the mixture is too stiff, add a tablespoon or two of water or full fat organic milk.

Put a good teaspoonful into petit fours cases – makes about 18 – 24

Bake at 180 deg C for about 10 minutes. Once cooked, remove from the tin and cool on a wire rack. 

They keep well in an airtight container, and can be frozen.

Nutrition facts

Real butter – the fat helps with the absorption of vitamins A, D, E and K. Helpfully, butter also contains vitamins A, D, E and K!

Sugar – generally no nutritive benefit, but unrefined sugar contains some vitamins, minerals and anti-oxidants, albeit in small quantities.

Organic egg – contains protein, Omega 3 (organic eggs contain three times the amount of ‘normal’ eggs), vitamins A, D, B6, B12. 

Wholemeal flour – contains protein, fibre, calcium, iron and magnesium. 

Chia seeds - a complete source of protein. Also contain anti-oxidants, minerals, fibre and Omega 3.

Dark chocolate – rich in polyphenols, and the one I use contains no emulsifiers (which damage the gut microbiota).

Did you know that wholegrains, pulses, dried apricots and spinach contain iron. That's great - but did you also know that plant-based sources of iron aren't the same as meat-based sources of iron? It's easier for your body to access the iron in meat. For your body to access the iron from plants it needs to be eaten alongside a source of vitamin C. And you should avoid having calcium at the same meal, as that can hinder absorption. 

So - have a squirt of lemon juice on your spinach!! And don't eat it with cheese...

A middle-eastern spice full of nuts and seeds. It keeps well in an airtight container, so don't worry if this recipe is more than you need for one meal!!
50g pistachios (shelled)

1 tbsp sesame seeds

1 tbsp pumpkin seeds

2 tsp coriander seeds

2 tsp cumin seeds

1 tsp fennel seeds

1 tsp smoked paprika

salt (optional)

Toast all the ingredients apart from the paprika in a dry frying pan until golden and fragrant. Using a pestle and mortar, grind until combined but some texture remains (you can use a spice grinder/mini food processor, but it's likely to just become powder rather than retaining some crunch). Stir in the paprika and a little salt if you like.
I like it sprinkled over scrambled egg, and it works well as a salad garnish. Traditionally it's served with bread and olive oil.

Nutrition facts

Pistachios - a good source of healthy fat, fibre, vitamin B6 and protein

Seeds - protein, healthy fats, fibre. minerals (such as magnesium, potassium, calcium, plant iron and zinc), vitamins B1, B2, B3 & vitamin E.

And it all counts towards your 30-plants-a-week target!!

A healthy alternative to bought muesli. Keep it in an airtight container. Pour out a portion and add milk or kefir, and leave in the fridge overnight. 

The quantities are a bit vague, because they don't need to be exact!! 

Start with about 200g/8oz of porridge oats

Add any or all of the following - 

Dried fruit (currants, raisins, sultanas, candied peel, chopped apricots, cranberries, dates etc)

Chopped unsalted nuts (walnuts, almonds, pine nuts, cashews etc)

Seeds (chia, flax, pumpkin etc)

Give the container a good shake to mix everything together.

Serve the soaked oats with a dollop of bio-live natural yogurt or authentic Greek yogurt, and some fresh fruit (whatever you happen to have in - banana, blueberries, strawberries, apple, pear, kiwi etc)

Some people like to add a drizzle of honey or maple syrup - but remember that they are both basically sugar. 

Nutrition facts

Oats - complex carbohydrates, protein, and significant dietary fiber

Dried fruit - a hit of sweetness, plus rich in fibre, vitamins, minerals, and antioxidants (specifically polyphenols)

Nuts - healthy unsaturated fats, protein, fibre, vitamins (especially E and B), plus magnesium and selenium.

Seeds - monounsaturated and polyunsaturated fats, plant-based protein, fibre,  and essential minerals - magnesium, iron, calcium, and zinc.

Milk - a major source of calcium, vitamin D, B12, riboflavin, potassium, phosphorus, and iodine.

Kefir/bio-live yogurt/authentic Greek yogurt - probiotic, so will help with gut health.

And of course, all of this can go towards your 30 plants a week gut health challenge!!