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)
- 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)
- 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.