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Welsh Cakes

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These sweet treats are very versatile. You can adapt the ingredients to suit your taste and demands of activity. For example, adding raisins instead of dates or maybe increase the protein but adding ground almonds or pecans for example.

They are easy to wrap up and take out on the trail with you but they are also fabulous with fruit compote for breakfast or a snack.

If using post training, add more protein with nuts/seeds or spread with nut butter.


200g rye flour

75g caster sugar

90g butter

50g chopped dates

1/2 tsp nutmeg

1/2 tsp baking powder

1 egg, beaten

Milk or water


In a bowl/pot/drybag mix the sugar, flour, baking powder, nutmeg together.

Add the butter, cut into cubes.

Blend into the flour mix with your fingers until you have a crumbly texture.

Add the beaten egg, mix well, adding a little milk if the dough is too dry.

Store the dough in a container

Break off pieces of the dough in your hands - roughly golfball size.

Flatten between your palms into a thin disk.

Heat the pan to medium/hot

Cook in batches for 3 minutes each side.