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 11/4 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.

Serves: 6-8

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