- 2 cups self-raising flour, plus extra to dust
- 4 tbs NESTLÉ baking cocoa
- 2/3 cup caster sugar, plus 1/2 cup extra
- 1 egg, beaten
- 100-125ml skim milk
- raspberry jam, to spread
- 1 punnet fresh raspberries (or 250g frozen raspberries, thawed)
- 300ml low-fat custard
- Preheat oven to 180°C (350°F).
- Sift flour and 2 tablespoons of the cocoa into a bowl, add 2/3 cup of caster sugar and stir.
- Make a well in the centre and add egg, stirring, then gradually add milk, stirring, until mixture forms a smooth dough.
- Turn onto a sheet of baking paper, cover with another sheet of baking paper and roll out to a thin rectangle.
- The rectangle should be 35-40cm long and just a little shorter in width.
- Spread jam over the top of dough.
- Drain berries if necessary and arrange over jam (squash into the jam a little), leaving a 5cm strip down one of the long sides uncovered.
- Starting from the long edge that is covered with berries, roll up to form a Swiss roll.
- Transfer to a rectangular cake pan.
- Combine remaining 2 tablespoons of cocoa and extra 1/2 cup of caster sugar with 1 1/4 cups boiling water; pour over roll.
- Bake for 35-40 minutes or until a skewer inserted into the centre comes out clean.
- Serve with custard.
Athletes with high fuel needs (e.g. endurance athletes, athletes who are growing, athletes aiming to increase muscle mass) require extra carbohydrate-based ingredients and a larger serve size
Athletes with low fuel needs (e.g. skill-based athletes, athletes trying to reduce body fat) need to opt for a smaller serve size