Rice Cakes Without Cream Cheese
Rice cakes are an amazing way to keep fuelled up on your rides. You can make them yourselves, they're reasonably cheap, nutritious, and yummy. Contrary to the many energy bars and gels out there, they also feel like real food. And if you're going on a long ride, that's worth something.
There are many recipes for rice cakes out there, and a particularily popular one from EF Education First Pro Cycling calls for a healthy amount of cream cheese.
The cheese, together with the coconut oil used, creates a very distinct taste that is not for everyone.
For those who like it a bit toned down on the cheese-taste-side, here's a rice cake recipe that's equally easy to make, but doesn't use cheese. Instead, we'll use milk:
|480 gram||Short grain or Risotto rice|
|96 gram||Brown Sugar|
|Pinch of Salt|
- Put rice, milk, brown sugar and salt into a rice cooker and cook as you would with water.
- After the rice cooker is finished, add cinnamon and mix throughly.
- Transfer the rice mass into a plastic bag. Squeeze out all the air in the bag and form the rice into a rectangular slab with the thickness you prefer.
- Let the slab cool down, then transfer it to the fridge and let it rest overnight.
- Next day, cut the slab into 16 bars.
- Wrap the individual cakes in foil for easy carrying while out riding.
The cakes will hold for 4 days when kept in the fridge.
Nutritional Information per piece
Depending on the length of your ride, you should aim to consume at least 60g of carbs per hour. To reach that target, you can eat one of those cakes every 30 minutes, or eat one cake per hour and supplement this with a few sips of a maltodextrin-based energy drink.