CIT­RUS AND GIN­GER CUS­TARD PRO­TEIN BARS

Australian Mountain Bike - - Recipe - WORDS AND PHOTO: KAREN HILL

These bars were de­vel­oped out of a need to shut that nag­ging lit­tle voice up in my head when I don’t eat be­tween fin­ish­ing gym /ergo ses­sions and get­ting to work. You know the one? It goes some­thing like “it’s nearly an hour since you fin­ished your ses­sion, you’re los­ing your gainz, you’re miss­ing the win­dow of op­por­tu­nity”. I wanted some­thing that was easy, no fuss, tastes good, throw in your bag kind of snack.

WHAT’S GREAT ABOUT THEM?

This is cus­tard in a bar (those that share my love of cus­tard will un­der­stand), that is what is great. I specif­i­cally de­signed these bars to have the right amount of pro­tein, car­bo­hy­drate and a hint of fat; A tick all the im­me­di­ate post-train­ing boxes. Yes, there are a lot of pro­tein pow­ders and bars on the mar­ket but I al­ways pre­fer to make my own and use whole foods where I can. What does the re­search cur­rently say?.... Pro­tein re­quire­ments should no longer be solely clas­si­fied as en­durance or strength. Rather, based around op­ti­mal adap­ta­tion to spe­cific train­ing ses­sions or com­pe­ti­tions within a pe­ri­odised train­ing pro­gram. Re­quire­ments can fluc­tu­ate based on ‘‘trained’’ sta­tus (ex­pe­ri­enced ath­letes re­quir­ing less), train­ing (ses­sions in­volv­ing higher fre­quency and in­ten­sity, or a new train­ing stim­u­lus at higher end of pro­tein range), car­bo­hy­drate avail­abil­ity, and most im­por­tantly, en­ergy avail­abil­ity. Tim­ing of in­take is also im­por­tant, with in­creases in strength and mus­cle mass great­est with im­me­di­ate post-ex­er­cise pro­vi­sion of pro­tein (hence, the need for cus­tard in a bar), fol­lowed by meals/snacks con­tain­ing pro­tein spread through­out the day. Re­mem­ber your nutri­tion goals and re­quire­ments are not static.

IN­GRE­DI­ENTS – MAKES 6 SERVES

- 6 eggs - 3 ta­ble­spoons of brown su­gar - 4 tea­spoons of corn flour - 2 tea­spoons of vanilla essence - 2 ¼ cups of skim milk (or full fat if you pre­fer) - ½ cup skim milk pow­der - 1 ½ cups of whole­meal flour - Good size chunk of gin­ger - grated - Rind and juice of 1 le­mon or lime (more if

you love a bit of cit­rus flavour) - 20 ml olive oil

DI­REC­TIONS

Pre­heat the oven to 175°C . Grease and line a slice tray with grease proof pa­per First make the cus­tard 1. Sep­a­rate eggs; put the yolks in one bowl and whites in another bowl (for use later) 2. Warm milk on the stove un­til luke­warm (do not boil) and add the skim milk pow­der 3. Add brown su­gar, corn­flour and vanilla essence to the egg yolks and com­bine 4. Once milk is warm, slowly add to egg yolk mix­ture; con­tin­u­ously mix­ing a whisk while pour­ing the milk (don’t stop mix­ing, you don’t want lumpy cus­tard) 5. When com­bined trans­fer back to saucepan and con­tinue mix­ing and cook­ing on low heat un­til cus­tard thick­ens (again, don’t stop mix­ing) 6. Trans­fer to another bowl and set aside in the freezer to cool while or­gan­is­ing other in­gre­di­ents 7. Back to the egg whites - Whisk the egg whites un­til stiff peaks form 8. In a sep­a­rate bowl, com­bine the flour, gin­ger and zest of 1 (or more) cit­rus fruit 9. Add the cooked cus­tard to the flour and com­bine 10. Fold in the egg whites un­til com­bined (don’t over mix) 11. Fold in the oil un­til com­bined 10. Pour into pre­pared slice tray and bake for 1015 mins (check after 8 min­utes) 11. Let cool be­fore cut­ting Serv­ing sug­ges­tions: Best con­sumed post hard train­ing ses­sion.

NUTRI­TION PER SERVE

(based on 10 serv­ings)

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