A guide to making some tasty netball cupcake treats for you and your teammates…

  • 110g unsalted butter
  • 110g caster sugar
  • 110g self-raising flour
  • 6 drops of vanilla essence
  • 2 eggs (whisked)
  • Buttercream icing
  • Fondant icing
  • Writing icing
  • Preheat the oven to 180ºC /Gas Mark 4
  • Cream the butter and sugar together until light and fluffy
  • Add the vanilla essence
  • Add the whisked egg to the mixture
  • Slowly fold in the self-raising flour and spoon the mixture into paper cases sitting in a muffin tin
  • Cook for approximately 10 minutes until risen and bouncy to touch
Decorating your netball cakes:
  • Spoon the icing into a piping bag and pipe the icing using a spiral motion onto the cakes so it covers the top
  • Use the fondant icing to make netball bibs and add some position names with the writing icing

Share them with your teammates – you’ll be their new BFF in no time!


  • 1 large free-range egg (separated)
  • 25g self-raising flour
  • 25g porridge oats
  • 1 1/2 teaspoons Splenda (or low-calorie sugar or sweetener of your choice)
  • 1/2-teaspoon ground cinnamon
  • 75ml skimmed milk (or soya milk)
  • Low fat cooking spray
  • 75g fresh or frozen blueberries
  • 1 1/2 teaspoons Splenda (or low-calorie sugar or sweetener of your choice)
  • Makes 6-8 pancakes.
  • Whisk the egg white until it is stiff and holds peaks. In another bowl, beat the egg yolk, flour, oats, sweetener, cinnamon and milk together.
  • Gently fold the egg whites into the oat and flour mixture with a metal spoon, being careful to keep as much of the light egg white volume as possible.
  • Heat a non-stick frying pan and spray with low-fat oil, about two to three sprays. Place tablespoons of the pancake batter in the frying pan to make little pancakes, cook for three to four minutes until they have puffed up before carefully turning over and cooking on the other side until golden. (You should get six to eight pancakes out of the batter)
  • When cooked, place the pancakes on a plate and wrap in a tea towel to keep warm, whilst you cook the others.
  • Meanwhile, warm the blueberries gently in a small saucepan with about a tablespoon of water and the sweetener, and stir until the fruit is soft and has broken down.
  • Serve the pancakes with the hot blueberry sauce and a sprinkle of extra cinnamon if wanted and enjoy!


  • 470ml soya milk (we like Vivesoy)
  • 3 tbsp unsweetened cocoa powder
  • 2 tbsp custard powder
  • 170g cup honey or agave syrup
  • 1 tsp vanilla extract
  • pinch of salt
  • wooden lolly sticks
  • ice lolly mould
  • Combine all ingredients in a saucepan over medium heat.
  • Stir constantly for three-five minutes or until mixture is thick, then remove from heat and let cool.
  • Pour into ice lolly moulds and freeze until firm (about five hours). Makes eight fudge popsicles.


Enjoy some of Summer’s favourite foods with these boost bars. Nutritious and delicious, they are a super snack for future England stars! Get your mum to help you give these a try:

  • 125g unsalted butter
  • 150g soft, brown sugar or light muscovado sugar
  • 125g no-added-sugar crunchy peanut butter
  • 75g honey, plus a little more to finish
  • Zest of 1 orange, finely grated
  • Zest of 1 lemon, finely grated
  • 200g porridge oats (not jumbo)
  • 150g dried fruit (we like sultanas, cranberries, and chopped apricots)
  • 150g mixed seeds (we like pumpkin, poppy, and sunflower)
  • Grease and line a baking tin, about 20cm square.
  • Put the butter, sugar, peanut butter, honey, and grated citrus zests in a deep saucepan over a very low heat. Leave until melted, stirring from time to time.
  • Stir the oats, dried fruit and three-quarters of the seeds into the melted butter mixture until thoroughly combined. Spread the mixture out evenly in the baking tin, smoothing the top as you go.
  • Scatter the remaining seeds over the surface and trickle with a little more honey.
  • Place in an oven preheated to 160C/Gas Mark 3 and bake for about 30 minutes, until golden in the centre and golden brown at the edges.
  • Leave to cool completely in the tin (be patient—it cuts much better when cold), then turn out and cut into squares with a sharp knife. These bars will keep for 5-7 days in an airtight tin.


  • 2 tbsp vegetable oil
  • 2 garlic cloves, chopped
  • 1 red chilli, seeded and chopped
  • 1 level tsp fresh ginger, chopped
  • 1 kilo purple sprouting broccoli, trimmed
  • 1 red onion, finely sliced
  • Juice of 1 lime and 1/2 its grated zest
  • 2 level tbsp soy sauce
  • 1 tsp runny honey
  • Heat the oil in a wok and add the garlic, chilli and ginger.
  • Fry, stirring, for about 30 seconds before adding the broccoli and the red onion.
  • Stir and fry for another 30 seconds before adding the lime juice and zest.
  • A minute or so later add the soy sauce and the honey.
  • Cook until your broccoli is as crunchy as you like it.
  • Serve with brown rice or noodles.


Ingredients (Makes 4 servings)
  • 2 tbsp hazelnuts chopped
  • 1 tbsp honey
  • 1/8 tsp cayenne pepper
  • 1/4 tsp sea salt
  • 1 shallot, roughly chopped
  • 2 tbsp white wine vinegar
  • 1 tsp Dijon mustard
  • 1 tbsp olive oil
  • 4 cups rocket washed and dried
  • 1 cup blueberries
  • Preheat the oven to 350 degrees.
  • In a bowl, combine the hazelnuts, honey, cayenne, and salt.
  • Spread on a baking sheet and toast in the oven for about 8-10 minutes.
  • Cool, then combine the shallot, vinegar, Dijon, and oil in a food processor and process until smooth.
  • Plate one cup of rocket, top with a quarter cup of blueberries, half a tablespoon of hazelnuts, and drizzle with one tablespoon of dressing.