Shelly Meltzer & Associates

Easy to make and can be wrapped in foil and parchment paper as a ‘portable’ for your ride.

RICE CAKES

Makes 20 Cakes

This recipe is widely available on the internet as one generally used by cycling teams.

Ingredients

500g rice (pudding, abborio, risotto, sushi rice)

800ml water

3tbsp sugar

1tsp vanilla essence

2tsp cinnamon

2tbsp honey

250g cream cheese (can use low fat)

Method

• Wash the rice and add water, sugar, cinnamon & vanilla essence. Bring to the boil and then reduce to a simmer. Replace the lid and allow to cook for 10 minutes, stirring occasionally until all water is absorbed.
• Put the rice in a bowl, add the honey and cream cheese and mix well. Spread evenly in a pan and press flat, then cover with baking paper and leave in the fridge overnight to set.
• Cut into 20 even pieces.

Ring the changes: add chopped nuts, seeds, dried fruit or coconut to the mixture. Alternatively, make the rice cakes thinner and include a spread of nut butter in between 2 slices.

Nutrition breakdown per rice cake: