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Feed Zone Portables: Sticky Bites

Got leftover rice or pasta from dinner? Use it to make a quick and tasty energy block replacement for your next workout.


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Most athletes are used to eating gels or energy blocks. A sticky bite uses everyday ingredients to deliver that sweet kick in a more palatable way. The moisture in the carbs (rice or pasta) allows the body to more quickly digest the nutrition.

  • Serves: 12
  • Prep time: 15 minutes

Ingredients

Cherry chocolate sticky bite ingredients

  • 1 cup uncooked sticky rice
  • 1½ cups water
  • 2 tablespoons cream cheese
  • 2 tablespoons cherry preserves (or your favorite jam)
  • ¼ teaspoon vanilla extract
  • ¼ cup bittersweet chocolate chips
  • ½ teaspoon coarse salt

Blueberry coconut sticky bite ingredients

  • 4 ounces uncooked orzo or other small pasta
  • 2 tablespoons cream cheese
  • 2 tablespoons plain Greek yogurt
  • 2 tablespoons unsweetened shredded coconut
  • 1½ teaspoons raw sugar
  • ¼ teaspoon vanilla extract
  • ¼ cup fresh blueberries
  • Raw sugar
  • Shredded coconut

How to Make Perfect Sticky Rice

  1. Step 1

    Fresh-cooked rice is the essential ingredient in sticky bites because the rice is stickier when it’s warm, helping the cake hold together.

  2. Step 2

    Calrose rice, a strain of medium-grain rice common in Asian cooking, is a type of sticky rice that is widely available. This variety cooks fast (in 20 minutes or less in most rice cookers), retains a nutty flavor, and is just sticky enough to hold together. Any “sushi rice” variety should work well for making portables.

  3. Step 3

    If you haven’t made the leap and bought an inexpensive rice cooker, here’s a simple stovetop method for cooking sticky rice: Combine rice, water, and a dash of salt in a large saucepan. Bring rice to a low rolling boil, cover, and cook over low heat until the water has evaporated, about 10 minutes. Turn heat off and leave covered for another 10 minutes.

  4. Step 4

    When making sticky bites, the texture will vary based on how much moisture is in your rice (or pasta) and the proportions of rice to wet ingredients. Go slowly so you can find the magical combination of “stickiness” and flavor. If your sticky bites are a little dry, try rinsing the rice under cool water before cooking, or adding more water to the rice before cooking.

Storing and Wrapping Sticky Bites

  1. Step 1

    Sticky bites can be stored in the refrigerator in an airtight container or individually wrapped.

  2. Step 2

    Store: Press the sticky mixture into a shallow airtight container and top with plastic wrap. Simply cut and wrap bites as you need them.

  3. Step 3

    Wrap: Place a heaping tablespoon of the sticky mixture on a small piece of plastic wrap. Press into a  shape like an ice cube or spoon. Roll plastic wrap lengthwise and then twist the ends like a hard candy wrapper.

Cherry Chocolate Stick Bite Directions

  1. Step 1

    Cook the rice and let cool to the touch.

  2. Step 2

    In a small food processor, combine the rice and the sticky and wet ingredients. Pulse until you have a coarse, sticky mixture. Transfer to a medium bowl.

  3. Step 3

    Fold in chocolate chips. Sprinkle with coarse salt—careful not to add too much.

  4. Step 4

    Press into an airtight container or wrap up in individual shapes.

Blueberry Coconut Sticky Bite Directions

  1. Step 1

    Cook the pasta and let cool to the touch. To keep your bites sticky, cook pasta until al dente and don’t add oil after draining the water.

  2. Step 2

    In a small food processor, combine the pasta with the yogurt, coconut, sugar, and vanilla. Pulse until you have a coarse, sticky mixture. Transfer to a medium bowl.

  3. Step 3

    Fold in blueberries. Sprinkle with raw sugar and shredded coconut.

  4. Step 4

    Press into an airtight container or wrap up in individual shapes.


Cherry Chocolate Sticky Bites – Per Serving: Calories 89, Carbs 17 g, Protein 1 g, Fat 2 g, Fiber 0 g, Sodium 108 mg
Blueberry Coconut Sticky Bites – Per Serving: Calories 54, Carbs 8 g, Protein 2 g, Fat 1 g, Fiber 0 g, Sodium 18 mg

Adapted from Feed Zone Portables by Biju Thomas and Allen Lim with permission of VeloPress.