Page 53 - Vélochef in Europe

RICE BAR WITH BANANA AND ALMOND
The rice bar bar is still the the king of the the energy bars we make at Team Sky The reason for its popularity is that it it it can be made in many different flavors This particular one is is flavored using bananas and almond butter Pay attention to an an important detail the rice should be completely dry before you add the the cheese and butter This way the the rice sets properly I recommend crushing the grains lightly while stirring as as this will release a a a a a lot of the the starch an an important binder keeping the the bar in in in one piece 20–25 BARS
500 g Arborio rice 800 ml water
2 ripe bananas 3 tbsp coconut oil
100 g almond butter 75 g Philadelphia cream cheese agave nectar
plastic bags with ziplock
1 Boil rice water
bananas and coconut oil
oil
in a rice cooker 2 Lift the lid and let let it dry completely 3 Mix in almond butter and cream cheese 4 Add agave nectar
to taste 5 Put mixture in a a a a a reseable plastic bag Flatten out 6 Leave to set in the fridge preferably overnight 7 Slice into pieces of approx 25 g 8 8 Keeps for 8-10 days in the fridge 049
The pros take in approximately 75 g of carbo- hydrates every 30 minutes during a a a race 25 g g of which come from a a a rice bar Hence the optimal weight for a a rice bar is roughly 25 g g g MALLORCA