Ingredients

• 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

Method

1. Preheat oven to 180°C (350°F).
2. Sift flour and 2 tablespoons of the cocoa into a bowl, add 2/3 cup of caster sugar and stir.
3. Make a well in the centre and add egg, stirring, then gradually add milk, stirring, until mixture forms a smooth dough.
4. Turn onto a sheet of baking paper, cover with another sheet of baking paper and roll out to a thin rectangle.
5. The rectangle should be 35-40cm long and just a little shorter in width.
6. Spread jam over the top of dough.
7. 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.
8. Starting from the long edge that is covered with berries, roll up to form a Swiss roll.
9. Transfer to a rectangular cake pan.
10. Combine remaining 2 tablespoons of cocoa and extra 1/2 cup of caster sugar with 1 1/4 cups boiling water; pour over roll.
11. Bake for 35-40 minutes or until a skewer inserted into the centre comes out clean.
12. 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