Roll Out for Fuel

Men's Health - Belly Off Guide - - FUEL YOUR FAT LOSS! - By Roy Levy

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.

Newspapers in English

Newspapers from South Africa

© PressReader. All rights reserved.