charger Pre-Run

Apple Maple Fruit Leather

Name: Apple Maple Fruit Leather
Prep time: 10 min
Cook time: 330 min
Total time: 340 min
Yield: 8 rolls
Ingredients: 2 cups (500 g) unsweetened applesauce; 3 tbsp (45 ml) pure maple syrup; 1 tbsp honey; 1 tbsp fresh lemon juice; 1/4 tsp fine sea salt; 1/4 tsp cinnamon

15-30 minutes before

Applesauce and maple dried into thin, chewy strips with salt on top. Cheap, light, survives heat, and delivers about 14 g of carbs per roll. The fuel you can make on a Sunday and carry all month.

skilletCook330 min

soup_kitchenPrep10 min

restaurantYield8 rolls

boltCarbs~14g

water_dropSodium70mg

exerciseProteins~0g

grassFiber~1g

For your run

When: 15-30 minutes beforeDetails
No fat, no real fiber, easy to chew while you are lacing up. Fast carbs that hit right as you start moving.
Why it works: Apple is mostly fructose, so the maple and honey are there to bring glucose into the mix, not just for flavour; a fructose-only dose is what upsets stomachs at high intake. Drying concentrates the carbs into something light enough to carry a day's worth. Salt on top covers a little sodium.
Wrong time: There is no bad window for this one inside the last hour. Eaten 3 hours before, it is just too small to do anything.
How much: 2 rolls (28 g carb) 15-30 minutes before.
On the run: Nothing melts, nothing leaks. A week's worth fits in a vest pocket. Tear a piece with your teeth; no wrapper to fumble with gloves on.
Replaces: Fruit leather from the trail store or Stinger chews, about $0.15 per roll.
Fits: Easy runWorkoutLong runRace
GI risk: Low GI risk

Ingredients

Leather

2 cups (500 g) unsweetened applesauce

3 tbsp (45 ml) pure maple syrup

1 tbsp honey

1 tbsp fresh lemon juice

1/4 tsp fine sea salt

1/4 tsp cinnamon

Notes

Low oven, long time. Anything over 80°C browns the sugars and makes it brittle. It is done when the surface is tacky but no longer wet and the sheet peels cleanly from the parchment. A dehydrator works too. Roll the strips in the parchment they dried on; it doubles as the wrapper.

Instructions

Heat the oven to its lowest setting, 70-80°C (160-175°F). Line a rimmed baking sheet with parchment.

Stir the applesauce, maple syrup, honey, lemon juice, salt, and cinnamon together until smooth.

2 cups (500 g) unsweetened applesauce

3 tbsp (45 ml) pure maple syrup

1 tbsp honey

1 tbsp fresh lemon juice

1/4 tsp fine sea salt

1/4 tsp cinnamon

Spread the mixture evenly on the parchment about 4 mm thick, slightly thicker at the edges since they dry first.

Dry in the oven for 5-6 hours, with the door propped open a crack with a wooden spoon, until the surface is tacky but not wet and it peels away cleanly.

Cool, then cut into 8 strips with the parchment still attached and roll each one up. Store in a jar or bag.

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Apple Maple Fruit Leather

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