Power packed oat bars Try these for a healthy power burst before a race. Oats provide long lasting energy as the fibre in oats slows down the rate at which sugar is absorbed into the bloodstream. Pumpkin seeds are a good source of iron and zinc and sunflower seed are rich in vitamins E and B. 80g butter 80g brown sugar 60g (2 tbsp) golden syrup ½ tsp salt 130g porridge oats 35g chopped dried apple 35g chopped dried apricots 25g dried cranberries 25g pumpkin seeds 2 tbsp sunflower seeds v 25g desiccated coconut Preheat oven to 180C. In a saucepan, melt together the butter, sugar, golden syrup and salt. Mix all the dry ingredients together in a bowl and stir in the butter and syrup mixture. Line and grease a 20cm square baking tin. Spoon the mixture into the tin and press down to level the surface. A potato masher would be ideal for this. Bake for 18-20 min. Store in the fridge and cut into bars before serving. Makes 10 bars. Oriental turkey wraps If you are out all day you need something nutritious to keep you going. With these funky sandwiches packed with protein, zinc and iron you'll have lunch wrapped up! 250g dark turkey meat A little plum sauce A few drops sesame oil 100g peeled cucumber cut into matchsticks 2 large spring onions, finely sliced 1 and a half tsp toasted sesame seeds, optional 4 tortillas 4 tbsp mayonnaise 1 ½ tsp soy sauce Tear the turkey meat into strips. Arrange on a baking tray. Spread with a little plum sauce, add a few drops of sesame oil then grill for about 5 minutes until browned. Mix together the mayonnaise and soy sauce. Stir in the shredded turkey, cucumber and spring onions. Sprinkle over the toasted sesame seeds (if using). Arrange the filling near one end of the tortilla and roll up. Heat the tortilla for a few seconds in a microwave or dry frying pan and roll up. Makes four tortillas. *Recipes from Annabel Karmel's After School Meal Planner published by Ebury press*