Part of the rice cake’s popularity is that it’s a vehicle for both macro-nutrients (in this case, carbohydrate) and micro-nutrients (all the little things with complex names that your body needs to maintain metabolism). You can load it up with other ingredients, sweet or savoury, although caution in your experiments is advised – our attempts at an egg curry rice cake ended badly. Any ingredients that might compromise the rice cake’s structure, such as nuts and berries, can be incorporated by layering rice on to a baking tray, followed by a layer of the ingredient, followed by another layer of rice and pressing down firmly, making a ‘rice cake sandwich’ that should hold strong.
Here’s the recipe, as developed by nutritionist Nigel Mitchell for Team Sky.
- 500g short grain rice (arborio or pudding rice). Not quick cook, and don’t wash it.
- Cook in a rice cooker with 1 litre of water, two table spoons of granulated sugar, 1/4 teaspoon of cinnamon, vanilla, or nutmeg for flavour.
- Cooking time should be about 20 minutes, making rice that isn’t too soggy. Don’t take the lid off during cooking. Leave the rice to rest for five minutes.
- Add two tablespoons of coconut oil (which, despite it’s name, is a solid substance and not an oil) and 250g of cream cheese – chocolate Philadelphia is a favourite at Team Sky.
- Mix well.
- Lay out on cling film on a baking tray. Fold the cling film over the slab of rice to create a parcel – fold while the rice is still hot so it stays sterile.
- Leave the tray to cool, then put in the fridge overnight.
- The next day, chap the parcel of rice into energy bar-sized chunks. Store in an airtight container for up to 3 days. Do not reheat the rice cakes.
This recipe was found at Rapha.cc, see link for original article.