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Ennis TriClub Baking Dept


Your post-exercise meal determines your energy level and recovery for upcoming workouts. During exercise, your body uses glycogen, which is energy stored in your muscles. Eating shortly afterward replenishes your glycogen, promoting proper recovery and lowering your risk for fatigue. It also lowers your risk for dehydration and low blood sugar, or hypoglycemia. So a little treat after training is allowed. 


If you think you have what it takes to join the ETC baking dept please bring along something after any session for approval :) 

Murphys Macaroon's


2 2/3rd cups of coconut
1 cup sugar
4 egg whites
Juice of 1-2 lemons
Grated rind of 1-2 lemons
1/3rd cup of plain flour


Combine in a saucepan, the coconut, sugar, 1 egg white, lemon zest and
strained lemon juice stirring over a low heat, until luke warm and
then allow to cool.

Beat the remaining 3 egg whites until soft peaks form (very
technical!) Gradually fold the egg whites into the cooled coconut
mixture.( I don't normall have the patience or time to allow the
mixture to cool)

Add the sifted flour and combine gradually.  Place the mixture in
heaped teaspoons onto greased oven trays, I normally use parchment
paper, or lightly dust the trays with cornflour.

Bake in a low oven, 140 C (ish) for approx 30 mins (ish) and cool on a tray.

Special Brownies
Butlers Banana Bread



140g melted margarine/butter

3 large mashed bannanas
3 eggs beaten


140g brown sugar
280g self raising flour
1/2 teaspoon cinnamon

1/2 teaspoon nutmeg

1/2 teaspoon baking powder
110g chopped walnuts


Preheat oven 180c gas 4


Mix the dry ingredients in one bowl.

Mix the wet in another.

Mix the two of them together

Put into a well greased loaf tin and chuck in the oven for about a hour


Check its baked through by sticking a knife in the centre. knife should come out clean.

O'Rourkes Rocky Road



200g dark chocolate,

200g butter

2 teaspoons vanilla extract

200g caster sugar

3eggs beaten

150g ground almonds

1 heaped tablespoon of cocoa powder




Makes approx 16 squares


Preheat oven to 170 C


Melt chocolate and butter together, mix in vanilla and sugar and let it cool a little, beat the eggs, add them along with your almonds and coca powder.


Get a whisk out and start whisking.


Line a square baking tin with greasproof paper, bake for approx 30min. if it wobbles coming out of the oven put it back in. They should feel firm on top but slightly squidgy in the centre.


(vary wildly)


600g of milk chocolate 

200g white choclate

3/4 pack of ginger nuts

2 twixs

2 mars bars

2 crunchies

loads of Little Marshmallows


Get creative try

Mint aero with toffee crisp

Dime bars with maltesers

Terrys oranges with milky bars

Anything goes




Melt milk chocolate, break up everything into simular sized small pieces. Let chocolate cool before adding bars and finally marshmallows. Pour mix into silicone bakeware


Melt white chocolate and pour on top.

Try not to eat all of it before letting it set in the fridge over night


Tip. Cut into squares before it fully sets




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