Eat with the purpose of enjoyment this Easter

A few small daily treats over Easter will not blow your energy budget in the longer term.

For many of us Easter is a great time for getting together and enjoying delicious traditional treats such as chocolate Easter eggs or hot cross buns. 

Yes, such treats can be high in energy, sugar and or fat, so does that mean they should be avoided? 

We don’t think so. 

You’ll be happy to hear that you can include Easter treats as part of a balanced eating plan. 

Enjoy them in moderation, even daily if you like, over the Easter period. It only comes around once a year and probably won’t make any difference to your health or training goals over the long term. 

You don’t even need to compensate by exercising more to burn off the extra kilojoules, and please don’t skip meals to allow yourself to eat them. Inevitably these compensatory and restrictive behaviours might only lead to overeating and guilt. Some mindful eating can help here. 

Give yourself permission and eat with the purpose of enjoyment! You’re actually likely to eat less this way and will certainly enjoy it more. 

You might even want to consider making your own treats this Easter. Not only will you be able to control what the ingredients are, it’s also great fun to cook with friends and family during the holiday. 

Here's a quick and nutritious 'no knead' recipe for Hot Cross Buns. This recipe will make for a great pre or post training snack. 

Hot Cross Buns 

Sourced: Live Lighter

What to do

1. Preheat oven to 180 degrees C (160 degrees C fan forced).  

2. Line a baking tray with baking paper.

3. Sift self-raising flour and spices into a medium-sized bowl. Add sugar, apples and sultanas and mix.  

4. Using a fork, stir through yoghurt until incorporated.  

5. Transfer mixture to a lightly floured flat surface; use clean hands to bring together until a sticky dough forms taking care not to over work the mixture. Add a small amount of extra self-raising flour as needed (it will depend on the yoghurt you use). Be careful to not add too much flour, you want the dough to just be workable.

6. Divide into 12 evenly sized dough balls and place on the baking tray.

7. Brush each bun with egg wash.  

8. There are a few options for the crosses:

  • Keep it simple with cross-less buns
  • Make up a paste of plain flour and water – you want it to be about the consistency of thick yoghurt. Put the paste in a zip lock bag, push the paste to the bottom corner, and snip a small corner of the bag off with scissors. ‘Pipe’ the paste onto each bun in a cross.
  • Make up a paste of plain flour and water – you want it to be about the consistency of toothpaste (you should be able to just roll it in your hands). Take a small section of the paste and roll it into a long sausage in your hands. The pieces should be about as thick as a chopstick. Lay the pieces in a cross shape on each bun.

9. Bake for 25 minutes or until golden brown. 

10. Turn onto a wire rack to cool completely, or serve warm.

Equipment 

  • Baking tray
  • Baking paper
  • Chopping board and knife
  • Mixing bowl

Ingredients

  • 2 cups self-raising flour, plus extra for dusting 
  • 3 teaspoons ground cinnamon
  • 1 teaspoon mixed spices
  • 3 tablespoons sugar
  • 2 small apples, cored, skin on, finely diced
  • 1/3 cup sultanas
  • 1 and a half cups low-fat Greek yoghurt 
  • 1 egg, beaten
  • 1 quarter cup plain flour (for the crosses) 


Enjoy! 

VIS Nutrition 

Latest News

Careers Week | Collaborating for success with Deakin University hero image

Careers Week | Collaborating for success with Deakin University

May 17, 2024

VIS promotes a dual-career approach, where athletes are encouraged to pursue education and personal development alongside their athletic endeavours. Collaborating with educational institutions, like Deakin University, provides balance to the unique needs of high-performance athletes.

Careers Week | Beyond the stage with Sarah Thompson hero image

Careers Week | Beyond the stage with Sarah Thompson

May 13, 2024

Sarah Thompson's journey from ballet to high-performance sports offers a unique perspective on athlete welfare. As a former ballerina turned Performance Lifestyle Adviser at the Victorian Institute of Sport, Thompson's experience navigating the demands of professional dance informs her approach to supporting VIS athletes.

Shelley Matheson | A Glider in Name Only hero image

Shelley Matheson | A Glider in Name Only

May 12, 2024

Few have accomplished all that Shelley Matheson (nee Chaplin) has: At the age of 39, she has won three Paralympic medals, captained her country, travelled the world, and given birth to two daughters - unmedicated no less. And she’s done it all from a wheelchair.

Harrison Calls Time hero image

Harrison Calls Time

May 9, 2024

The Board of the Victorian Institute of Sport has paid tribute to Chief Executive Officer Anne Marie Harrison who announced today that she will retire in October, after 18 years in the role.

In-Seine Facts | The Evolution of the Paralympic Logo hero image

In-Seine Facts | The Evolution of the Paralympic Logo

April 29, 2024

Could you draw the Paralympic logo from memory right now? Well, you'd be forgiven if you can't. Unlike the rings of the modern Olympic Games which have only been tweaked twice since 1896, the logo of the Paralympic Games has been altered four times, including as recently as 2019.

Related news

See all our partners

VIS is proudly supported by