Long-run cake with black beans

Snack on these sweet gluten-free cakes before a long training session



long-run cake

Pastry chef Gesine Bullock-Prado's gluten-free mini loaves with no added fat make the ideal fuel before a long run.

  • 240g organic apple sauce
  • 440g black beans, drained
  • 200g wholegrain oat flour
  • 90g cocoa powder 
  • 2 tbsp baking powder
  • 1 tsp salt
  • 230ml agave syrup
  • 2 eggs
  • 60ml coffee
  • 1 tsp vanilla

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. 


The Skinny

(per cake)

Calories 186
Carbs 38g
Protein 4g
Fat 2g


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Discuss this article


black beans with chocolote?!
Posted: 17/11/2011 at 11:43

I'd rather have Beef with Black Bean Sauce followed by a nice chocolate pudding
Posted: 17/11/2011 at 16:03

Just imagine a menu with the porridge risotto and black bean chocolate cake  I wonder what they would have as a starter ...
Posted: 17/11/2011 at 17:27

This actually sounds really nice, but I haven't a clue where to get most of the ingredients as I live in a remote rural village. Any pointers for online shopping? (Tesco don't deliver here!)
Posted: 02/01/2012 at 10:45

Try Ocado for online shopping...or are you too remote? I love their service and have managed to reduce my shopping bill since ordering from them. We used to shop in tesco/sainsburys...never again!

I've had black bean brownies before - they were a bit more 'savoury' then normal brownies, but they weren't horrible or anything.

Erika
Posted: 02/01/2012 at 10:58

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.


Posted: 13/01/2012 at 14:18

Sweeteened red bean paste is a used a lot in Chinese and Japanese desserts. The result is not to everyone's taste but I definitely like them so I am going to try these!
Posted: 15/01/2012 at 08:55

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