Flow Hub Access – Deep Rest Day Retreat

RECIPES

Here are the recipes from the protein balls, and battle bars 

https://supervalu.ie/recipes/protein-balls

https://www.daveynutrition.com/recipe/battle-bars/

SAUSAGE ROLLS 

Caramelised red onion and cashew sausage rolls 

1 medium Red onion

3 tbsp Balsamic vinegar

3 Tbsp Maple syrup

250g oyster mushrooms or mushrooms of choice I used chestnut mushrooms)

2 Tbsp Tamari

2 cloves peeled Garlic or ½ tsp garlic powder

100g Cashew nuts

50ml Oat milk or plant milk of choice

2 tbsp sesame seeds

I added in a leek and fried it off with the mushrooms.

* Cut mushroom into strips, peel and finely chop the garlic, peel and cut the onion into thin slices

* For the mushrooms, add 1 Tbsp of oil to a medium pan over high heat, once hot add the mushrooms and a pinch of salt and cook on a high heat for 3-5 minutes until all the moisture from the mushrooms begins to evaporate and they begin to brown, reduce the heat to medium and add the garlic and black pepper and cook for 1 minute stirring so the garlic doesn’t burn. Add the tamari to the pan and remove from the heat. Working quickly, coat the mushrooms in the tamari until it is nicely absorbed into the mushrooms. Transfer the mushrooms to a bowl. 

* Add 1 Tbsp of oil to the pan over high heat add the sliced onion and pinch of salt and pinch of black pepper and continue cooking on a medium heat for 5 minutes, stirring occasionally until the onions are nicely browned and softened. Add the maple syrup, coating the onions, reduce a low heat and cook for 2-3 minutes, minutes until the onions are nice and soft and sticky, add the balsamic and cook until all the liquid is absorbed, for approx 1-2 minutes. Remove from the heat and set aside.

* In a food processor add the cashews and pulse until they have a rough breadcrumb consistency. Add the onions and mushrooms, ½ tsp ground black pepper, and blend on a pulse speed until the mixture comes together but is not too smooth. 

* Roll out the puff pastry and cut into 4 even rectangles approx 12cm x 16cm

* Place the sausage at one side of the pastry rectangle 2-3 cm in from the edge.

* Roll up the sausage in the pastry until it overlaps, brush with some plant milk to seal and sprinkle with the sesame seeds, place on a parchment lined baking tray and cook in a preheated oven 200 C for 20 minutes or until the pastry is golden brown.

Tea Brack

375g Mixed Fruit

225g Self Raising Flour

1 x egg (beaten)

2 teaspoons Mixed Spice

1/2 teaspoon Vanilla extract / almond essence

1//2 pint strong tea

1. Soak the fruit overnight in the tea

2. Mix in the flour, egg, spices,

3. Place in a loaf tin (lined with greaseproof paper)

4. Cook for 45-55mins at 190oc

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