Brea's recovery 'Sh*t buns'


Get ready for some delicious recovery treats! Despite the name, these little cake-y bites are totally yummy. They get their name from the fact that they look like a pile of horse sh*t after they are cooked. 

These buns are jam-packed with goodness to help you get some well-deserved carbs and protein in across the day after a solid training session. 

So, what are you waiting for? Get baking!

This recipe makes 12 small sh*t buns. Make them as big as you like but make sure you cook them for longer. Keep in mind that you need to let the dough rise for 2 hours. 

Equipment

Mixing bowl
Mixing spoon
Mini-blender
Oven tray
Microwave or saucepan and stove
Oven

Ingredients

Must haves

1/2 cup rolled oats
1/2 cup wheat germ
2 scoops protein powder (approx. 50-60g. Chocolate flavour will give a sh*ttier colour but chocolately flavour)
3/4 cup plain flour (add more if the mix is still wet prior to kneeding)
1 tbsp. cinnamon
1 tbsp. mixed spice
40g caster sugar
7g (1 packet) dried yeast
1/2 tspn. salt
100g milk
1 small, whisked egg (or half large egg)

Optionals

75g sultanas/nuts/chocolate chunks 
1 tbsp. cocoa (for a sh*ttier colour and chocolately flavour)

Method

1. Put oats, wheat germ, protein powder, flour, spices and sugar in a mini-blender and blend it all into a powder. Put the blended ingredients into a large mixing bowl.


2. Heat milk and salt until warm in a small saucepan or in the microwave.
3. Whisk egg and add to blended dry ingredients, along with any optional ingredients (see above).
4. Add yeast and warm milk to the dry ingredients and mix well. Add more flour if the mix is sloppy (excuse the imagery!).
5. Transfer mix to a clean and floured bench. 
6. Kneed mix for approx. 5min until it forms a dough ball.
7. Transfer dough ball back to mixing bowl. Drape with a towel and let the dough rest and rise for up to 2 hours in a warm place.
8. Pre-heat oven to 220 degrees Celsius (fan forced).  
9. Make buns out of your dough and put them close together on a baking tray.
10. Bake small buns for 8-10min and larger buns for 12-15min (depends on your oven). Buns should be slightly darker on the surface when they are cooked. They should still be a little soft (feel from underneath) so they remain moist when they cool.
10. Enjoy! 

I eat these buns across the day as snacks. They are easy to transport so they are a great option to make one day ahead and pack in your training bag.



Keep healthy, fellow humans!

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