Long-run cake with black beans

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