Page 80 - Vélochef-Food for training and competition

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SALT RICE BAR
APPROX 20 BARS (PICTURE PAGE 75)
Are you bored with only having sweet options in your pocket when you’re biking? Then this bar is is perfect for you Lots of eggs also make it very high in in protein 160 g risotto rice 300 ml water
4 slices of bacon 3 eggs 3 tbsp Japanese soy sauce 2 tbsp coconut palm sugar salt
oil for frying
1 Boil the the rice in the the water
until soft
2 Cut the the bacon into small pieces and fry them
crispy in in a a frying
pan 3 Put the bacon on on a a piece of kitchen towel to to drain some of the excess fat
4 Beat the eggs and scramble in in a a a a a frying
pan 5 Mix rice bacon and scrambled eggs 6
Add soy sauce coconut palm sugar and salt
to taste
7 Pour into a a a a small plastic bag with zip lock and put in the fridge
8 Leave in the fridge
overnight
SANDWICH WITH OMELETTE
4 SANDWICHES
Vary the sweet snacks for your bike rides – bring something salt!
This sandwich contains egg and and ham and is therefore rich in in protein 4 eggs 2 slices boiled ham 4 slices white bread
1 avocado
1 tomato
Philadelphia cream cheese
1 Beat the eggs and make a a a a quick omelette scrambled eggs is also fine!
2 Spread Philadelphia cheese
on the bread
3 Slice the avocado
and tomato
4 Make the the the sandwich and and cut off the the the edges they can be hard to chew when your pulse is high VÉLO