Roll Out for Fuel
KNOCK UP A BATCH OF MUCH-KNEADED POST-CARDIO CARBS
450G WHOLEGRAIN SPELT FLOUR 10G FRESH YEAST 30G HONEY 1½ TSP FINE SEA SALT TRAY OF ICE CUBES
One thing they don’t show you on the Royal Baking Powder tin is that baking is sweaty work. Put your back into it, and kneading dough can burn almost as many kilojoules as a 2km run. After that effort, you’ll need a low-GI energy source to restock supplies, but keep your blood sugar stable: its name is spelt. “This grain is lower in glucose than wheat, so it helps performance in the long run,” says Price. Energy efficiency made tasty.
Pile up the flour on your countertop, create a crater in the centre and fill it with the yeast, honey and 300ml of cold water. Sprinkle the salt around the dent and stir in a circular motion around the middle to mix, bringing in flour from the sides to form dough. When it all comes together, vigorously knead for 12 minutes. Use the ball of your hand to squash the dough – stretch it away from you, then bring it back into a ball, flip it 90° and repeat. A few minutes of this should take your heart rate well into the kilojoule-burning zone. Fortunately, two rolls will provide a quarter of your RDA of fatigue-fighting iron, so your energy levels should start picking up again as soon as you’ve tucked in.
Leave the dough to rest under a damp tea towel for two hours, then roll it into 16 balls. Place them on a floured baking sheet and cover with an inflated bin bag for another two hours, until they double in size. Finally, dust with a bit more flour and snip halfway through the middle of each roll with sharp scissors. Bake at 200° for 15 minutes, and place the ice cubes in a tray at the bottom of the oven – the rising steam will help the buns to form a perfect crust. You have now truly worked for your bread and butter.