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Bitter Chocolate & Sea Salt Sticky Bites

By Feed Zone Portables | Jan. 06, 2015, 3:06 p.m. (ET)

When Dr. Allen Lim left the lab to work with pro athletes, he found that many didn’t understand nutrition. For years, many elite athletes have underperformed on bland fare and processed foods. So Lim set out to make eating real food delicious yet practical, working with pro cyclists to develop easily made, high-performance recipes that taste great.

Dr. Lim and chef Biju Thomas combine the science and practice of food in “The Feed Zone Cookbook,” a collection of 160 of their favorite athlete-friendly recipes. With simple recipes requiring just a handful of ingredients, Biju and Lim show how easy it is for athletes to prepare their own food, whether at home or on the go.

On your next ride, try bitter chocolate and sea salt sticky bites, a delicious portable snack made from real food.

bitter chocolate and sea salt sticky bitesBitter Chocolate & Sea Salt Sticky Bites

1 cup uncooked sticky rice
1/2 cup uncooked rolled oats
2 cups water
1 tablespoon brown sugar
2 tablespoons bittersweet chocolate (chips or shaved)
1/4 teaspoon vanilla extract
Dash of sea salt

Top With:
2 tablespoons shaved bittersweet chocolate
1/2 teaspoon sea salt 


Combine oats, rice and water with a dash of salt in a rice cooker and cook. Let cool to the touch.

In a medium bowl, combine the cooked rice and oats with the remaining ingredients. Stir to incorporate the flavor throughout the sticky mixture.

Press into an airtight storage container or shape as individual bites. Sprinkle with chocolate and salt. (Be careful not to add too much salt here.)

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

To 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.

Tip: Oats do not contain gluten, but they are often processed in plants where wheat products are made.

Nutrients per serving: Energy 101 cal, Fat 1 g, Sodium 197 mg, Carbs 20 g, Fiber 1 g, Protein 2 g, Water 64%

Republished with permission of VeloPress from "Feed Zone Portables." Try more recipes at Photo courtesy VeloPress.

The views expressed in this article are the opinion of the author and not necessarily the practices of USA Triathlon. Before starting any new diet or exercise program, you should check with your physician and/or coach.