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Breakfast Rock Cookies

Get set for your workout with this traditional British favorite
February 7, 2014
By:

This adaptation of a traditional British tea-time favorite is loaded with slow-release, sustaining carbohydrate and immune-boosting omega-3 fats and antioxidants, making an ideal pre-workout breakfast snack. Delicious with your morning cup of coffee! Prepare the night before if you’re going to be pushed for time and take a few to keep you going during longer sessions.

Prep: 5 mins

Cook: 5 + 15 mins

Ingredients Breakfast Rock Cakes:

  • 1/2 cup (60g) walnuts, roughly chopped
  • 1 egg
  • 1/2 stick (60g) butter, softened
  • 2 tbsp (30g) soft brown sugar
  • 2 tbsp (60g) runny honey
  • 1 tbsp (30g) golden syrup
  • 1 cup (100g) quick-cooking rolled oats
  • 1 cup (loosely packed) (100g) finely grated carrots
  • 1/3 cup (60g) raisins
  • 1/3 cup (60g) soft dried apricots, chopped
  • 1/3 cup (60g) soft dried stoned dates, chopped
  • 1/2 tsp ground nutmeg
  • 1/2 tsp ground cinnamon
  • 3/4 cup (100g) wholewheat flour
  • Pinch of salt
  • 1 tsp baking powder
  • 1/2 tsp baking soda (bicarbonate of soda)
  1. Preheat the oven to 350°F. Place the walnuts on a baking tray and toast in the oven for 5 minutes. Remove and leave to cool.
  2. Lightly grease two baking trays with a little butter.
  3. Place the egg, butter, sugar, honey and syrup in a large bowl and beat until smooth and creamy.
  4. Stir in the oats, carrots, raisins, apricots, dates, walnuts and spices.
  5. Add the flour, salt, baking powder and baking soda and stir to combine. The mixture will be a soft dough-like consistency.
  6. Form little rocky mounds with a dessert spoon on the baking trays, leaving space between each mound for the mixture to spread a little.
  7. Bake in the oven for 15 minutes, or until golden. With a spatula, transfer the cookies to a cooling tray and leave to cool and crisp up.

ABOUT THE AUTHOR

Kate Percy

Activities
Running, Triathlon
Favorite Gear
Mix Master Move
Social Media

Nutrition per Rock Bun

Nutrition per serving
  • 131Cal
    Calories
  • 20g
    Carbohyrdrates
  • 3g
    Protein
  • 5g
    Fat
  • 0.1g
    Salt
  • 2.2g
    Fiber
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