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The humble flapjack

Also known as a crumpet to most of us down south. These little guys have been my undoing over the last two weeks.
I lived on these when I first went to London on a cricket tour as they were the only thing a Saffa could afford. Now they just taste damn good. The Woolworths packet of 6 is R10. You could make them at home but the reason I am reviewing them is that they make a perfect pre and post exercise snack.
3 crumpets give you 55g of carbohydrate, 6 grams of protein and only 5 grams of fat (most of which is monounsaturated – the good one). They are made with white flour, water, sugar, canola oil, milk powder and free range eggs.

Pre exercise; 3 of these are perfect to top up glucose levels and give you quick releasing energy to prevent glycogen depletion and muscle breakdown.

Post exercise; 3/4 of these with a little something extra gives you the 1g/kg carb with 20g protein goal we are looking for. For your little something extra choose a low fat milk/yoghurt drink or protein recovery drink.

To make them at home here is a quick recipe (makes about 20 in 20 minutes)
2 cups flour
3/4 cup sugar
3 teaspoons baking powder
3 free range eggs
1 cup low fat milk
2 Tablespoons canola oil

Mix all the above ingredients together, saving the oil to add last. Preheat a non stick flat pan. Spoon the mixture onto the pan in the size crumpet you want. Wait until bubbles appear and flip the little guys. Give it a few seconds until the turned side is golden brown and take off the pan.
Done. Easy.

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2 Responses to The humble flapjack

  1. Nos Feb 13, 2012 at 12:34 pm #

    This is good news… a batch before and after a surf paired with a steri stumpi…. who said an athlete’s diet was kak??

    • Adi Feb 13, 2012 at 10:50 pm #

      Better believe it!