Snack on these sweet gluten-free cakes before a long training session
Pastry chef Gesine Bullock-Prado's gluten-free mini loaves with no added fat make the ideal fuel before a long run.
1 Preheat the oven to 180C. In a food processor, blend the apple sauce and beans. In a bowl, whisk the flour, cocoa, baking powder and salt. 2 Using an electric mixer, whisk the agave syrup and eggs until light and foamy. Reduce the mixer speed to medium-slow, pour in the coffee and mix until combined. 3 Add the bean mixture and vanilla to the egg mixture. Beat until combined. Add the dry ingredients all at once to the wet ingredients. Beat on low until just moist, then increase speed and beat until smooth (30 seconds). 4 Spoon into a 12-hole mini-loaf tin, filling each hole to three-quarters full. Bake for 20-25 minutes. When the cakes are cooked, they should spring back when gently poked.
Try Bullock-Prado's manna bread or copy her tips for making runner-friendly meals that don't compromise on taste.
(per cake)Calories 186Carbs 38gProtein 4gFat 2g
I made these and they were actually pretty good. They are not at all sweet like a muffin, but very chocolatey. A bit like good dark chocolate versus milk.
Roslyn - I couldn't get the oat flour so just used normal wholewheat flour and left everything else the same and they were fine. I tasted the black beans (one escaped into the sink when I drained them!) and they tasted pretty much like any other bean so I think you could probably substitute cannellini or something, although you may get white flecks in the mixture. I just used stewed apples for the apple sauce and you could probably try using honey or syrup instead of agave - although this would make them less low GI I suppose. I hope that is helpful.
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