Banana and Maple Cookies
500 ml (2 cups) all-purpose unbleached flour
5 ml (1 teaspoon) baking powder
3 ml (1/2 teaspoon) ground cinnamon
Zest of a lemon
60 ml (1/4 cup) canola oil
180 ml (3/4 cup) maple sugar
60 ml (1/4 cup) maple butter
45 ml (3 tablespoons) maple syrup
2 egg whites
2 ripe bananas, mashed with a fork
Preheat the oven to 180 °C (350 °F). In a bowl, combine the flour, baking powder, cinnamon and lemon zest. In another bowl, use an electric mixer to cream the canola oil with the maple sugar, maple butter and maple syrup. Add the egg whites and beat until smooth and uniform. Gradually add the dry ingredients and banana, folding in with a wooden spoon. Spoon out 30 ml (2 tablespoons) portions of dough onto a baking sheet lined with parchment paper, leaving 5 cm (2") of space between each. Bake in the oven, one sheet at a time, for about 10 minutes or until the bottom of the cookies has browned.
These chewy and low-fat cookies certainly stack up against store-bought energy bars. They are easy to eat while training and delicious too, combining subtle maple and banana notes with a refreshing lemon flavour.
When training for more than 60 minutes, the recommendation is to eat between 30 g and 60 g of carbohydrates per hour. Depending on your digestive tolerance, two or three cookies per hour should provide you with what you need.
Per 2 cookies: 208 calories; 4 g protein; 4 g fat; 38 g carbohydrates;
2 g fibre.