Reader question: Quick, nutritious sports bars for busy women on-the-go!
A while ago, in the FemmeGym Portal, I asked what questions you really wanted answers to when it came to lifestyle, motivation, psychology and healthy (but tasty!) food. I got all kinds of great answers to this and after the Ramadan Survival Guide in the previous article, it is now time for a recipe!
Marissa, in fact, asked about the perfect snack to put in your bag when you have just come from work, are racing straight back to the gym and don't actually have just enough time to have a quick snack. In other words, the requirements for the snack are: quick, filling and above all nutritious.
OK, we do have an answer to that! And not just any one, because especially for this article, I gave fellow dietitians and authors Karin Lambrechtse and Eline van der Raad a sweet look and permission to share a recipe from their sports bar book Sportables to share with you!
Introducing: this is Smooth Lotte, the more nutritious and tasty version of the Snelle Jelle.
Indeed, the name ‘Snelle Jelle’ mainly refers to all the sugars and fast carbs that the bar contains, but apart from that, such a gingerbread bar is not exactly nutritious for your body, so you'll be back in your sugar dip in no time. Not a good idea if you want to work up a sweat in the gym after work, so luckily its healthy sister Vlotte Lotte offers a solution! In this bar you will find: fewer unnecessary calories, more long and so slow carbohydrates (top for endurance sports!), more proteins, more fibre, more vitamins (think A, C, E, B1, B6, B11 and B12) and more minerals/trace elements (potassium, calcium, magnesium, iron and zinc). Packed with goodness, in other words!
Already hungry? Then get to work quickly with the recipe:
Quantity: 12 slices
Preparation time: 10 minutes
Recovery time: 60 minutes
Ingredients
- 300 g wholemeal (spelt) flour
- 100 g cane sugar
- 150 ml skimmed milk
- 2 tablespoons apple syrup
- 1 tablespoon biscuit spice
- 1 teaspoon cinnamon
- 1 bag of baking powder
- pinch of salt
- pinch of nutmeg
- 1 egg
- handful of sultanas
- grater of 1 orange
- juice of 1 orange
Preheat the oven to 160 °C.
In a bowl, mix the flour, biscuit spices, cinnamon, salt, baking powder and nutmeg well.
Stir the egg in a second large bowl, add the milk, orange juice, apple syrup and orange zest and whisk well.
Little by little, add the dry flour mixture to the egg-milk mixture and mix to a smooth dough.
If the dough is still a little too dry, add a splash of milk until a creamy lumpy mass forms.
Pour/spoon the dough into a cake tin lined with baking paper (this way you can easily lift the cake out later) and put the cake in a preheated oven at 160 degrees C for 60 minutes.
Nutritional values per slice
Kcal 120 | Fat 3 gr | Saturated fat 1 gr | Carbohydrates 30 gr | Protein 1,5 gr | Fibres 1 gr | Sodium 100 mg
