boost bites

Figs are rich in potassium, vitamin K and fibre, and are a great source of complex carbohydrate, calcium, magnesium and iron. Mixed with a little melted dark chocolate, toasted almonds and chewy crystallised ginger, they pack a nutritional punch to these tasty energy bites. I like to eat one late afternoon as a pick-me-up before an evening run.

Nutrition per square Energy (kcal) 116 Carbohydrate (g) 19 (of which sugars (g) 14) Protein (g) 2 Fat (g) 4.5 (of which saturates (g) 1.5) Salt (g) trace Fibre (g) 3

Ingredients to make 12 squares
■ 70g dark chocolate, broken into squares
■ 200g dried figs
■ 100g dried apricots
■ 50g crystallised ginger
■ 50g whole almonds, skins on
Prep time: 10 minutes + 30 minutes to chill

Preparation

Preheat the oven to 180°C. Lay the almonds on a baking tray and place in the oven for about 5 minutes (remove them from the oven when you can smell them cooking).

Cool for a few minutes.

Melt the chocolate in a heatproof bowl. Remove and leave to cool for a couple of minutes.

Line a tray, 23x30cm with greaseproof paper.

In a food processor, whizz the figs and apricots until finely chopped.

Transfer to a small bowl.

Add the almonds to the food processor and chop, but not too finely.

Tip these into the bowl of dried fruit.

Using a sharp knife, chop the crystallised ginger into small pieces.

Stir the dried fruit, almonds and ginger into the cooled chocolate.

Spoon out the mixture on to the greaseproof paper and flatten with the back of a spoon. You can decorate with almond and ginger if you like.

Refrigerate for 30 minutes to firm up, and then cut into squares.

These will keep for several days in an airtight container.

 

Kate Percy Athlete and cook, Kate is passionate about the link between good eating and performance. Her best-selling books, Go Faster Food, Go Faster Food for Kids, and FuelSmart for Race Day bring sports nutrition to life with recipes to help athletes fulfil their potential.