IT'S 10 weeks since we started our ‘Keeping Cork Healthy’ campaign in partnership with the Mardyke Arena UCC. Here, we have selected our top 10 tips and nuggets of advice in that time:
As part of the ‘Keeping Cork Healthy’ campaign, the arena clinic are offering free consultations to the community. If you or a family member have any queries on the above, get in touch by emailing the arenaclinic@ucc.
Soda bread only takes 2 or 3 minutes to make and 30-40 minutes to bake. It is certainly another of my ‘great convertibles’.
We have had the greatest fun experimenting with different variations and uses. It’s also great with olives, sun dried tomatoes or caramelized onions added, so the possibilities are endless for the hitherto humble soda bread.
Flour varies from country to country and our soft Irish flour is perfect for soda bread.
NB: Buttermilk also varies in texture, so you may need slightly more or less.
450g (1lb) white flour, preferably unbleached
1 level teaspoon salt
1 level teaspoon bicarbonate of soda (bread soda)
Sour milk or buttermilk to mix – 350-400ml (12-14fl oz.) approx.
- 1. First, fully preheat your oven to 230C/450F/Gas Mark 8.
- 2. Sieve the dry ingredients into a large bowl. Make a well in the centre. Pour most of the milk in at once. Using one hand, mix in the flour from the sides of the bowl, adding more milk if necessary. The dough should be softish, not too wet and sticky. When it all comes together, turn it out onto a well-floured worked surface.
- 3. WASH AND DRY YOUR HANDS. Tidy it up and flip over gently. Pat the dough into a round, about 4cm (1 1/2 inches) deep and cut a cross on it to let the fairies out! Let the cuts go over the sides of the bread to make sure of this.
- 4. Bake in a hot oven, 230C/450F/Gas Mark 8 for 15 minutes, then turn down the oven to 200ºC/400ºF/Gas Mark 6 for 30 minutes or until cooked. If you are in doubt, tap the bottom of the bread: if it is cooked it will sound hollow.
- White Soda Scones Make dough as above but flatten into a round 1 inch (2.5cm) deep approx. Cut into scones. Cook for about 20 minutes in a hot oven (see above).
- White Soda Bread with Herbs Add 2 tablespoons of freshly chopped herbs e.g. rosemary or sage, thyme, chives, parsley, lemon balm to dry ingredients and continue as above. Shape into a loaf or scones and bake as for soda bread.
This week, boxer and Mardyke Arena UCC Emerging Talent Programme athlete Saoirse Morrissey, tells us how she is adapting.
“Due to my knee operation right before lockdown (literally 2 days before), I didn’t get much physical training done. Instead I focused on a positive mindset and attitude! I took part in meditation for about 30 minutes a day and ate all the right foods and drank plenty of water.
This helped me focus on what I could do, not what I couldn’t. I also kept up to date with my knee rehab and did all the exercise I could. After week 6 of lockdown, I started walking, however much I could, whenever I could. I worked my way upp 1 mile to 6 miles. These small goals helped motivate myself back to the lifestyle of an athlete!”
Next week: Dealing with knee injuries, and developing a mindset to aid growth
You can catch up on our Keeping Cork Health series though the story links below. Also check out our workout videos.