CITRUS AND GINGER CUSTARD PROTEIN BARS

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)