charger Pre-Run

Homemade Stroopwafels

Name: Homemade Stroopwafels
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 8 stroopwafels
Ingredients: 1.5 cups all-purpose flour; 1/4 cup brown sugar; 1 tsp instant yeast; 1/2 tsp ground cinnamon; 1/4 tsp fine sea salt; 1/2 cup melted butter; 1 large egg; 2 tbsp warm milk; 1/2 cup pure maple syrup; 1/4 cup honey; 2 tbsp butter; 1 tsp ground cinnamon; Pinch of salt

60-90 minutes before

Thin Dutch syrup-filled waffles, beloved by cyclists and ultra runners as portable mid-effort fuel. Two crispy wafers sandwiched around a sticky maple-honey caramel filling. A homemade take on the commercial stroopwafels you find at running expos.

skilletCook25 min

soup_kitchenPrep20 min

restaurantYield8 stroopwafels

boltCarbs~35g

water_dropSodium80mg

exerciseProteins~3g

grassFiber~1g

For your run

When: 60-90 minutes beforeDetails
A thin caramel waffle is about 35 g of carbs with just enough fat to need an hour. This is the mid-morning option before a late-morning run.
Wrong time: Not a last-minute snack: 6 g of fat needs an hour. Also not a 3-hour breakfast, since 35 g of carbs alone will leave you hungry by the start.
How much: 1 stroopwafel 60-90 minutes before. 2 before runs over 90 minutes.
Fits: Easy runWorkoutLong runRace
GI risk: Medium GI risk

Ingredients

Wafers

1.5 cups all-purpose flour

1/4 cup brown sugar

1 tsp instant yeast

1/2 tsp ground cinnamon

1/4 tsp fine sea salt

1/2 cup melted butter

1 large egg

2 tbsp warm milk

Syrup Filling

1/2 cup pure maple syrup

1/4 cup honey

2 tbsp butter

1 tsp ground cinnamon

Pinch of salt

Notes

Eat one stroopwafel every 30-45 minutes during long runs or rides over 90 minutes. Best for situations where you can chew comfortably (steady efforts, not max intensity). Set one on top of a hot mug of coffee for 30 seconds before eating to soften the syrup, the classic way to enjoy them. Store in an airtight container at room temperature for up to a week.

Instructions

In a bowl, mix the flour, brown sugar, yeast, cinnamon, and salt. Add the melted butter, egg, and warm milk. Mix until a soft dough forms. Cover and let rest 30 minutes.

1.5 cups all-purpose flour

1/4 cup brown sugar

1 tsp instant yeast

1/2 tsp ground cinnamon

1/4 tsp fine sea salt

1/2 cup melted butter

1 large egg

2 tbsp warm milk

Heat a pizzelle iron or waffle iron on medium. Roll the dough into 16 small balls (about 1 tbsp each). Press one in the iron and cook 1-2 minutes until golden. Repeat.

Syrup Filling

While wafers cool slightly, melt the maple syrup, honey, butter, cinnamon, and salt in a small saucepan over low heat. Stir until smooth.

1/2 cup pure maple syrup

1/4 cup honey

2 tbsp butter

1 tsp ground cinnamon

Pinch of salt

Working quickly while wafers are still warm, slice each one in half horizontally with a serrated knife.

Spread a thin layer of syrup filling on one half, then sandwich with the other half. Press gently. Repeat for all wafers.

Let cool fully so the syrup sets. Store in an airtight container at room temperature.

Sensitive stomach or different conditions? Try Maple Mochi

30-60 minutes before

Maple Mochi

bolt~21gexercise~1g

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