Long Run Cake


I just started watching the second season of ‘The Walking Dead,’ and is it just me, or are the zombies now faster and smarter? The thing I don’t get about zombies is how they run so fast as undead when they probably weren’t runners when they were alive. I know, details. Personally, I don’t run very far on an empty stomach so I need to fuel up before heading out the door for a run.

I first saw this recipe in an issue of Runner’s World last year. It was part of an article that talked about chefs who run marathons. Chef Gesine Bullock-Prado who created the recipe runs a 4:15 marathon. The idea behind the recipe was to create something nutritious that would provide you with enough fuel for a run. So if I make and eat this cake, can I run a 4:15 marathon. Hmm?

Before we go any farther, I should warn you that this is not a dessert. The recipe used a lot of unconventional cake ingredients – black beans, oat flour, unsweetened apple sauce. Are you still with me? My first thoughts are not of black beans when I think of cake, and I found this to be less cake-like and more like a brownie – dense and chewy, not overly sweet, and the oat flour gives it a slightly nutty flavor, but it’s really not as bad as it sounds. I tested it out before going to the gym and before a 4 mile run and it was quite filling and didn’t upset my stomach, which is a big bonus.

My twist on the recipe was to add some orange zest and maple syrup to it: the zest to brighten the flavor of the cake and the maple syrup to add a hint of caramel-like flavor. So if you’re looking for a snack that will give you a bit of energy before your next workout or run, give this recipe a shot!

What are some of your favourite foods to eat before a workout or run?



Long Run Cake
(Yield: 12 mini loaves)

Ingredients:

  • 1 cup organic apple-sauce
  • 1 15.5-ounce can black beans, rinsed and drained
  • 1 ½ cups oat flour
  • 1 cup cocoa powder
  • 2 teaspoons baking powder
  • 1 teaspoon salt
  • 3/4 cup agave syrup
  • 1/4 cup maple syrup
  • 2 eggs
  • ¼ cup coffee
  • 1 teaspoon vanilla
  • 1 teaspoon orange zest (optional)

Directions:

  • Preheat oven to 350F.
  • Spray 12 mini loaf pans with cooking spray.
  • Add the unsweetened apple sauce and black beans to a food processor and blend together.
  • In a mixing bowl, add the oat flour, cocoa, baking powder, and salt. Use a whisk to mix ingredients together.
  • In the bowl of an electric mixer, add the agave syrup, maple syrup and eggs and mix on a medium speed until light and foamy.
  • Reduce the mixer speed and pour in the coffee; mix until combined.
  • Add black bean apple sauce mixture and vanilla to the egg mixture and beat until combined.
  • Add oat flour and cocoa mixture all at once. Beat on low until just moist, then increase speed and beat until smooth, 30 seconds.
  • Divide batter among 12 greased mini-loaves (the batter should reach ¾ of the way up the loaf pan).
  • Bake for 20 to 25 minutes, until the cake springs back when poked.

(Source: Runner’s World, October 2011)

Recipe notes: The first time I tried this recipe, I used a mini loaf pan from Wilton but the recipe barely made enough for 8 loaves. The second time, I put it into my 8×8 brownie pan and they came out much nicer. If you’re making them in a brownie pan, they’ll have to cook a bit longer – about 25-30 minutes. The leftovers can stay out in an airtight container but should be refrigerated if you’re eating them slowly over the week.

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12 thoughts on “Long Run Cake

  1. Wow, it even looks really dense! Would it work as a mid-race snack if you could carry it that way, Vicky?

    I might try and sub in protein powder and give this a shot and let you know how it goes. I’m trying to find ways to reduce flours of any sort if I can.

    1. I’ll bet that you can throw in a scoop of protein powder or two. I’m thinking that it could work mid-race as long as you’re use to eating solid foods (ie. cookies, pretzels) and not just gels, bloks and gummies. I also couldn’t guarantee that it wouldn’t get crushed or flattened while carrying during a race.

    1. Thanks Peter! I think for this shot I used a macro setting on the camera. It focuses on things in the foreground so the background has a “blur” to it.

    1. That’s great! Feel free to share the recipe with them. Just ask them to try it out on a shorter run or workout first. Sometimes things that don’t upset my stomach may not work for someone else.

    1. I hadn’t thought of that. I like the idea of cupcakes! You might have to play with the baking time a bit but it should work. Let me know if you try it!

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