Introduction text

With The Lake District and The Yorkshire Dales on our doorstep - KDCS offers an exciting selection of cycle rides throughout the local area and beyond. There are social gatherings including slide shows, talks and supper evenings and members are kept up to date with cycling news and issues through this web site, emails and our Facebook pages. KDCS are an affiliated group of Cycling UK.

Recipes

Sue's date flapjack

This has been voted one of the best cycling snacks, well it has by me!

Recipe for Sue's Date Flapjack

6oz block margarine
3oz plain flour
1 desert spoon syrup
¼ tsp bicarb
6oz sugar
½ tsp vanilla
4oz rolled oats
6oz chopped dates
3 oz coconut
3 tbsp natural orange juice (ordinary carton juice isOK)

Heat dates gently with juice and bicarb to soften. In large pan melt margarine + syrup. Add the remaining ingredients and mix well, put half the mixture into a greased tin 10” x 6” and press down. Then spread the date mixture over this and top with the remaining mixture.

Bake for 25 minutes. Gas mark 4 -180⁰C

Best eaten whilst enjoying the view at the top of a long climb -

Enjoy! 




Tim's banana trail cake


You are welcome to try this very easy recipe for great trail food which contains NO sugar:

Ingredients:
450g (1lb) ripe bananas, mashed
50g (2oz) chopped nuts
100ml (4fl oz) sunflower (or Olive) oil
100g (4oz) raisins/sultanas
75g(3oz) rolled oats
150g (5oz) wholewheat flour
2.5ml (1/2 tsp) almond essence
pinch of salt

1. Preheat the oven to 190ºC
2. Mix all the ingredients together in a mixing bowl. This should be a soft, moist consistency. Spoon in to a loaf tin with a liner, or a non-stick loaf tin and bake for 50-60 minutes, or until a skewer inserted into the middle comes out clean. Cool for a few minutes before turning out on to a wire tray.
3. For a 10" bread tin, I increase all ingredient quantities by 50%
4. Chopped apple can also be added for variety. I use 1/3rd apple and 2/3rds banana


Tim



Phil's flapjack 

175g light brown sugar
150g butter
3-4 tablespoons of syrup (more if you like it softer)
1 tsp bicarbonate of soda
200g plain flour
200g porridge oats

I chopped some dates and added them as an optional extra.
(I have tried this recipe with some chocolate chips, they melt but still tasty -Neil)

Heat oven to 180c or 160c fan.  Gas 4
Melt the sugar, butter, syrup and bicarb in pan.

Add flour oats and spread into a brownie tin and bake for 20-30mins until golden.

Cut into 12 pieces.

Nutrition:
per serving 279 Kcals, protein 4.5g, carbs 41.4g, fat 11.6g, sat fat 6.8g, Fibre 2.3g, salt 0.52

Very tasty, I think better than Wilfs!!


Enjoy


Anne's Molasses Muesli bar 

This is a great cycling snack and does not require any cooking.  Just a cold-press of lots of yummy and energy-giving ingredients.  No sugar either.  Makes about 500g.

1 cup (200g) dates (or prunes or apricots, or a mixture of all 3)
1/4 cup (84g or ~2 heaped tblspoons) peanut butter
1/4 cup (84 g or ~2 heaped tblspoons) molasses (or honey)
1 cup chopped nuts
1 1/2 cups rolled oats (or muesli or a mixture of both)
optional additions:  toasted sunflower seeds, coconut, more dried fruit)

Process the dates/prunes/apricots in a food processor for about 1 minute until the mixture  rolls together into a ball like dough.
(Optionally) toast the oats/muesli and chopped nuts in a hot dry frying pan or the oven for 5-10 minutes (but don't burn it!).
Place oats/muesli, nuts and date mixture into a large mixing bowl.
Warm the peanut butter and molasses/honey in a pan on low heat (or m'wave gently on low power) until it becomes runny and mixes together easily.
Add to the mixing bowl with any other ingredients.
Mix it all together very well.
Transfer to a baking dish (20cm/8" square) lined with grease-proof paper.  Press down firmly until flattened.  Cover and put in the fridge for a few hours.  Then cut into bars.  Freezes well.