recipes for many home made energy style bars can be found with a little searching on the net. the usual formula consists of oats with dried fruit and maybe nuts added. no doubt these bars do a great job and taste good too. recently though i discovered a different bar that captured my imagination, if an energy bar can do that. instead of it being oat based it is rice based and is the creation of allen lim's skratch labs who are famous for providing on the bike real whole food to the pro peloton in the united states.
in preparation for this mornings 80km ride i decided to follow skratch labs recipe for apple and cinnamon rice cakes which i made last night. below is a copy and paste of the recipe from the skratch labs website and hence measurements are done in cups rather than my preferred grams/kilos:
servings 10-20i took it upon myself to refrigerate the mixture in its container over night once it had cooled. this is good for both helping to solidify the mixture as well as to keep the rice in good condition. i am sure though a couple of hours in the fridge will be fine prior to wrapping.
time ~30 minutes
2 cups uncooked calrose or other medium-grain “sticky” rice
3-3.5 cups water
1 tablespoon cinnamon
1. combine rice and water in a rice cooker.
2. while rice is cooking, peel, core, and dice the apples.
3. toss them in a bowl with the cinnamon. add brown sugar. add salt to taste.
4. combine the apple mixture with the rice.
5. press mixture into an 8 or 9 inch square pan to about 1 1/2 inch thickness.
cut and wrap the individual cakes. makes about 10 rice cakes. enjoy!
so to create the wraps check out the videos below. not rocket science my any means but a great guide nonetheless and i really like the attention to detail. just a note on the material used, i do not think reynolds aluminum foil is sold in the uk. i had a look for it in the supermarket yesterday but could not find it. unlike regular aluminum foil reynolds is aluminum on one side and paper on the other making it ideal for wrapping sticky rice. i used baking parchment as a replacement for this and found it to work relatively well. do not use regular foil as i think it will stick too much to the rice.
i took a couple of these rice cakes out with me on this mornings club ride. i gave one to a club mate and had the other myself. i found the cake to work really well. taste was good and consistency although sticky was ok, it held together. feedback from my club mate was that taste was good but he felt the rice could have been cooked a little more to reduce moisture in the rice which may help to hold it together better. like with anything practice makes perfect so i will make sure the water gets completely cooked through on the next batch i make.
just a couple of final points, i used thai sticky rice which is ideal for this type of food because i could not find calrose rice. also next time i make a batch i will probably make half the amount. the quantity on the recipe will be a bit much for one person. food poisoning can be contracted from old cooked rice so ensure these cakes are refrigerated after being made.
check out the original post from skratch labs for this recipe here. you will find loads of other cool nutrition based ideas there too.