Apple and pecan squares

If you exercise on a regular basis, you'll understand the need for a good pre-exercise snack that will give you just the right amount and type of energy you need to get you through a tough session.

Try these apple and pecan squares, which have slow-release energy, helping to keep blood sugar levels stable and provide a steady supply of carbohydrate to keep you feeling energised for longer while you exercise.

The pecan nuts are an excellent source of vitamin E, which can help protect cells against damage caused by exercise-induced free radicals.

100g olive oil spread

100g brown sugar

100ml apple juice

150g self-raising flour

1 tsp mixed spice or cinnamon

3 eggs, beaten

2 Cox's apples, peeled and diced

100g pecan nut pieces

100g sultanas

Preheat the oven to 180°C/Gas Mark 4. Lightly grease a 7-inch square baking tin.

Place the olive oil spread and sugar in a bowl and beat together with an electric whisk until pale and creamy. Sieve the flour and spice into the mixture, add the eggs and beat together.

Stir in the apple juice, then stir in the apple pieces, pecan nuts and sultanas. Pour the mixture into the baking tin, smoothing the surface with the back of a spoon to make level and even.

Bake in the oven for 1 hour then transfer onto a cooling rack. When cool, cut into squares.