
Cycling fuel / easier endurance sessions
Apricot Jam Rice Cakes
Soft, gently sweet ride fuel
Makes 8 rice cakesPer cake: estimated 35–38 g carbohydrates
Ingredients
- 200 g short-grain white rice, uncooked
- 500 ml water, or the rice packet’s recommended amount
- 150 g apricot jam
- 60 g golden syrup
- ½ tsp fine salt
- ¼ tsp cinnamon, optional
Method
- Cook the rice until soft and sticky, following the packet’s water and cooking guidance.
- Stir in the jam, syrup, salt and cinnamon while warm.
- Press firmly into a lined shallow tin, about 20 × 20 cm.
- Cool promptly and refrigerate within 1 hour of cooking. Chill for at least 2 hours.
- Cut once down the middle, then three times across to make 8 rectangles.
- Wrap individually and keep chilled.
Coach note: Eat within 24 hours of cooking or freeze promptly. Carry with ice packs; defrost in the fridge. Carbohydrates are estimates — check your product labels.

