Knowledge Level: Beginner
Fuelling your training rides, sportives and races correctly is essential for success but knowing what and when to eat can be confusing. Fortunately, Nigel Mitchell, Great Britain Cycling Team and Team Sky Nutritionist, is on hand to give you the same words of nutritional wisdom as the top riders under his care. These rice cakes are a British Cycling and Team Sky staple and have been proven on the world’s toughest bike races.
Servings: X 40 2cm squares
Kcals per serving: 100
Carbs per serving: 20 g
Protein per serving: 5 g
500 g of risotto or short grain pudding rice
1 litre of water
A pinch of cinnamon
300 g of Philadelphia cream cheese
1 tbsp of Agave nectar or honey
Sugar to taste
Jam to cover
Coconut oil X 2 tsp
- Cover the rice with the water and cook. Add the cinnamon for flavour and some sugar if you want additional sweetness. Follow your specific brands instructions but, by the end, almost all of the water should have been absorbed. Using a rice cooker is easiest and, if you’re going to be making these rice cakes regularly, I recommend buying one.
- While the rice is still hot, stir in the cream cheese, the agave nectar or honey and, if you choose to add it, the coconut oil.
- Mix well and then spoon out onto a flat tray. If you want to add jam, spoon out a 1 cm deep base, spread the jam over the top and then spoon the rest of the mixture on to cover it.
- Compress well with a rolling pin, wrap in cling-film and, once cool, leave overnight in the fridge.
- Cut into 2 cm squares, wrap individually in foil and enjoy! You can freeze the rice cakes so you should always be able to have a good supply.