Homemade Sports Snack: Cinnamon-Apple Rice Cakes

Step away from expensive sports supplements, and start swapping in real foods! Allen Lim, PhD, sports physiologist, cycling coach, and co-author of the cookbook Feed Zone Portables, has made it his mission to bring real food back to sports nutrition. Lim works with some of the top cyclists in the world, who spend hours on the road, swallowing sugary gels. The better choice? Sticky rice! High in calories and low in fiber, white rice is an efficient fuel for athletes both during and immediately after training. Lim is happy to share his recipe for cinnamon-apple rice cakes, which are a sweet choice for fall workouts.

Feed Zone Portables by Chef Biju Thomas and Dr. Allen Lim
Photo courtesy of VeloPress

Cinnamon Apple Rice Cakes

A firm, tart apple like Granny Smith will give these rice cakes a balanced flavor and texture.


3 cups uncooked calrose or other medium-grain “sticky” rice
4 ½ cups water
1 apple, peeled and minced
2 tablespoons raw sugar
Juice of 1 lemon (~3 tablespoons)

Top with
2 tablespoons raw sugar
2 teaspoons ground cinnamon
1 teaspoon coarse salt


Combine rice, water, and a dash of salt in a rice cooker and let cook.

When the rice is finished cooking, transfer it to a large bowl and add the apple, sugar, and lemon juice.

Once all ingredients are incorporated, adjust seasoning to taste. Evenly spread the mixture into a 9″ × 12″ baking pan and top with a sprinkling of cinnamon sugar and coarse salt.

Let set up for a few minutes, then cut into squares and wrap.

Makes 15 servings

Nutrition Facts (per serving)

Calories 159
Protein 3 g
Carbs 36 g
Fiber 1 g
Total fat 0 g
Sat fat 0 g
Sodium 174 mg


Republished with permission of VeloPress from Feed Zone Portables by chef Biju Thomas and Dr. Allen Lim. See more at feedzonecookbook.com or skratchlabs.com.

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