Tuesday, July 23, 2013

Champion Performance Recipe of the Week - Apple & Rice Bars

Here's another fun recipe that was inspired by the book Feed Zone Portables. It's ideal for endurance athletes - packed full of the energy/carbohydrates you need to push on. And... it can easily be tweaked to fit any other athlete's nutritional needs... here are a couple ideas...
     ● Increase protein: add vanilla protein powder to your apple mix after cooking (and before layering them into the dish). Simply mix 2-4 scoops of protein powder with enough water or unsweetened vanilla almond milk to make a syrup type mix... add this to the cooked apples, stirring to mix thoroughly. Continue recipe as directed. (Adds 10 grams of protein per serving!)
     ● Decrease carbs: Reduce by half and only do a single layer (bottom) of rice, or make layers thinner. (Reduces carbs per serving to 22)

Apple and Rice Bars
Makes 9 servings


3 granny smith apples
1/2 lemon (about 2 Tbsp of juice)
2 tsp cinnamon
1/4 tsp nutmeg
2 Tbsp brown sugar + 1 tsp
1 Tbsp butter or coconut butter
1 tsp vanilla extract (pure)
2 cups sushi rice, dry
water + 1/2 cup unfiltered apple juice


  • Preheat oven to 375
  • Prepare rice with water and apple juice (it should be sticky, not loose. Sushi or jasmine rice are best choices - not brown rice as it won't get sticky. I prepare mine in a rice cooker on the white-rice setting - rinsing rice first, then adding the juice, then water to correct level.)
  • While rice is cooking, peel, core and dice apples.
  • In a large sauce pan or pot, melt butter, add apples, fresh lemon juice, brown sugar, cinnamon, vanilla and nutmeg.
  • Cook until apples are soft.
  • Spray an 8x8 baking dish with cooking oil.
  • Spread half the rice across the bottom, pressing down to create a solid layer.
  • Spread apples (and cooking juices) across the rice.
  • Top with remaining rice, then sprinkle with a bit of cinnamon & nutmeg (lightly), and 1 tsp brown sugar.
  • Cover with foil and bake 15 minutes. Remove foil and bake 5-10 minutes more, until top layer is golden.
  • Allow to cool and slice into 12 servings. Wrap each serving and store in refrigerator for easy portable snacks.

*About brown sugar - I use real organic brown sugar. Check the ingredients - if your brown sugar lists sugar and molasses, it's highly processed. Real brown sugar is minimally processed, with it's natural enzymes and molasses intact. It's also a beautiful sparkly color with an almost smoky flavor that allows a very little to go a long way.

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