Mid Bike Ride Fuel: Vegan Energy Balls & Rice Cakes Anyone Can Make

World Tour nutritionist Nigel Mitchell shows Si two very easy vegan recipes from our NEW 'Plant Based Cyclist' book which are perfect for fuel in the middle of that long ride! The energy balls are a great snack which is easy to store in your pockets and the rice cakes are a super tasty snack that happens to be a pro favourite!
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📹 Make Our Vegan Porridge before you ride! gcn.eu/PlantBasedPorridge
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Leave us a comment below!

[@AdamNigelDark]

I know this sounds strange but GCN actually saved my life, I am a guy aged 48 and heavily overweight, I had been a teacher in a school for years and spent my life helping kids achieve their best and full potential. I had put my life on the back burner until I found this channel. I was working 60 hour weeks as normal until I found GCN. I suddenly realized that I could change my life. I turned from 21 stone to 16 stone in a matter of weeks, I changed utterly! I started from 10 miles a week to 250 miles a week! I spent every spare moment on the bike and it saved my life. I completed the 1250km in a month challenge on strava this month and last month I would have doubted the 1250 steps to the fridge. You changed my life utterly, I am slimmer, faster, I will live longer. You have helped me in every way, from fixing my bike to helping me change a tire. You don't know how much of a difference you really make to people's real lives. I will live 20 years longer because of your work. Thank you. Adam Nigel Dark.

[@elizabethmajor1820]

adam dark wow congrats on the strava challenge, I just got a bike a few days ago and looked at that challenge and thought wow that’s impressive distance! I know you’ll do this many times! I’m super impressed! Congrats on the life changes too! I hope your story inspires someone that the can do the same!

[@Bhodisatvas]

Congratulations!! I have started cycling to work since COVID hit in March and do around 70 miles a week and love cycling, in fact it is my day off and I'm binge watching GCN and thinking of going out for a ride.

[@annaustinowa9818]

Nice job, friend!!

[@sallyreynolds3963]

Well done, Adam. Amazing results in a short time and heartfelt words. It is a great addiction!

[@Mattkb9]

@@mummitrollet1 let me google that for you, Matti. “The stone or stone weight is an English and imperial unit of mass equal to 14 pounds (approximately 6.35 kg). The stone continues in customary use in the United Kingdom and Ireland for body weight.”

[@andyba01]

Rice Cakes 1bidon = 0.62litr 1 bidon short grain pudding rice 2 bidons water 200g creamed coconut 30g sugar 1 tsp vanilla bean paste For long distance cycling add 20g coconut oil Put everything in rice cooker/pan gentle stir and cook as per rice guidelines Medium to low heat, leave lid on don’t stir. Once cooked stir it all together Put mixture into freezer bag, flatten it down and lightly compress. Put in fridge for 1hour.

[@GalenCurrah]

Unless you ride hard and burn this stuff fast, it will cause metabolic syndrome and, eventually, heart disease.

[@Michaelsmith21588]

@@GalenCurrah why is that?

[@15idog]

What is creamed coconut?

[@chrisdawes3944]

@@15idog coconut flesh pureed and formed into a smooth block. solid at room temperature, melts in the mouth.

[@Michaelsmith21588]

@@chrisdawes3944 Yeah that is called coconut oil or fat

[@andyba01]

Energy Balls 250g pitted dates 100g oats 50g chia seeds 50g agave nectar Blend it all together Sprinkle tray with oats or desiccated coconut, put ball of mixture on tray and coat in oats Put in fridge for 30 mins

[@sirspankalottt]

you the real mvp

[@zevrobins905]

For us (read US) Imperical Bastards: 8.75 1 heaping cut pitted dates (chopped) 3.5oz 1/2 cup (leveled) rolled oats 1 Tablespoon Chia Seeds 1 Tablespoon agave nectar

[@dannyhanny1191]

@@zevrobins905 you the colony mvp - thanks!

[@DamirSpanic]

Thanks. They cant talk in vain..

[@rico162]

Thanks dude. How many balls do I get from that? I counted 10 pcs?

[@naterathbone3315]

Just so you all know, you DONT have to cut through the freezer bag at the end. You can slide a knife inside, gently cut the whole block of rice cakes in half and slide them out one block at a time then cut smaller pieces on a chopping board. It seems very wasteful to have to throw a plastic bag away every single time you make these. I make a load of these every weekend and manage to save the bag every time! Worth mentioning.

[@davidharris4249]

Nate, is that a medium or large freezer bag?

[@Tim316]

So excited that GCN are embracing veganism. Look forward to making these recipes

[@ValleyoftheRogue]

I guarantee this channel won't be around long if it goes the vegan cult. It is a DANGEROUS diet. Wake up.

[@clydea.hutchisoniv5742]

@@ValleyoftheRogue bye felicia

[@redauwg911]

Vegans the healthiest longest living people on the planet. #govegan

[@Tim316]

@@ValleyoftheRogue Watch 'game changers' and 'what the health'. The only thing that won't be around for long is your outdated and ridiculous opinions.

[@Tim316]

@@Timjh You do you, bro. If you want to disregard a whole lot of information gathered from hundreds of sources, over decades because of one online post, or one person's view point (Both of which I'm sure have their own agendas, like the article you shared) then there is nothing I can say here that would provoke an interesting or benifiial discussion with you, or other small minded people. You're the one watching the video that is quite clearly sharing plant based recipes, and opinions.

[@ivomarabotto]

This video is pure gold for us vegan cyclists! Thanks a lot!

[@PeaceChanel]

Thank You Everybody for All that you are doing for our Planet Earth.... Peace.. Shalom.. Salam.. Namaste .. 🙏🏻 😊 🌈 ✌ 🌷 ☮ ❤🕊

[@felixxilef7682]

Nice, another vegan Video😍

[@notmyrealname6272]

I watch this again and again just because I love Nigel’s accent so much. “Carboh-ydrate.” Love it.

[@ararj]

In the Philippines we have some snacks that has the similar ingredients, we have the suman, biko, sinukmane, bibingka, malagkit and a lot more different kind of rice cake depending on the region. Yum! My next ride I'll bring suman, which is wrapped in a banana leaves and is incidentally perfectly sized similar to a power bar. lol

[@arjaysarmiento7267]

I’m from Batangas and everything you mentioned is readily available in our area. I bring suman, and bibingka if I plan to stop for a view and a quick bite at the stop. But I pack biko in a foil when I plan to eat everything on the go. 😁

[@dandehoedt8586]

Would love to see a GCN cooking show. Nutrition is a great part of getting and staying healthy. Would love to see more episodes like this!

[@legarsdesplantes2223]

I love very much this series! Thanks

[@DazznetITServices]

Tried Nigel's rice cakes at GCN Mallorca this year and they were bloody lovely. Halfway through watching the video this morning the postie delivered the new book from GCN and Nigel so can now make my own! Great video chaps and looking forward to more great recipes!!

[@BlackWaterCyclist]

Thanks GCN for the video. I switched to a plant based diet a year ago and it has been amazing. I went from being sick constantly after rounds of antibiotics from being hit by a car to hardly ever being sick. Plus feel amazing before, during, and after rides. Never going back!

[@durianriders]

what about protein though??? I went vegan 18 years ago and my ears fell off after just a week. My 400lb neighbour said it was 'prodeen deficiencee'.

[@andrew66769]

@@durianriders what the fuck are you doing here lmfao. I was literally on your channel like 2 hours ago haha.

[@BlackWaterCyclist]

@@durianriders lol that's hilarious. Oh the protein marketing scam at it again. Love all these couch potatoes looking for more and more protein so they don't lose their muscle mass.

[@BlackWaterCyclist]

@@andrew66769 That is awesome to hear! Glad you are no longer dealing with the sickness.

[@josephbyrne5610]

Brilliant. I’m going to use this for the kids lunches too.

[@leonardesser5802]

The rice cakes are just superb! And yes, I tried them.

[@ebikescrapper3925]

Pour hot water over the dates first, it rinses the coating off that the manufacturer puts on. Also some orange juice with the dates is nice, it gives it an added flavour and saves adding soon much sugar.

[@BroccLeeAV]

Those look amazing; I'll try and make these for sure!

[@SnideArt]

Im a plant based mtb'er, recently getting into more XC and CX. GCN videos are so good, as mtb videos dont talk much about fitness and nutrition at all. Thank you! Great help

[@brandoncao8666]

Those rice cakes with some cinnamon, ginger, or nutmeg would be bomb as hell

[@leee00007]

Just tryed with cinnamon its is so much better

[@robertharrison8762]

this guy is nutritional genie I want one please

[@JohnnyVegasStudio]

Just made the energy balls...whoa are they good! Now I'm really looking forward to tomorrows ride :) Thanks for the video and recipe guys!

[@maximeraucent933]

thank you I'll try it

[@tomvanvalkenburg9724]

I really enjoyed this video. Plant based aside, the recipes presented are very approachable and should help reduce the cost of buying premade bars and gels, thanks GCN and Nigel!

[@loc9588]

And people say veganism is expensive

[@xtra9996]

I'm still waiting for "The Sausages Based Cyclist"!

[@neeleshkushte6023]

You guys made my day with these two recipes. Love ya:)

[@gcn]

Our pleasure! Glad you enjoyed it

[@fassphoto]

Tks for the video! Very nice to add a new vegan recipe to my database.

[@elizabethmajor1820]

All I can think is what an epic day for food in the lunchroom! It looks tasty!

[@ann.leonard]

Nice video... rice cakes are my favorite!

[@alimackerali9259]

I watched the film game changers the other day, found it interesting. Along with this content, I think I'm slowly turning.

[@jirihutecka9020]

LOL you can't be this stupid. Game changers is so obvious and cheap propaganda film that even a lot of vegans saying that it is laughable. One and only good reason to not eat any animal products is if you simply don't want to eat dead animals lol. Even than you can buy eggs and goat milk products from people who treat nice their animals.. So Vegetarian without meat and eating eggs and milk from happy animals is great in my eyes. But this vegan bullshit is nothing but business.

[@2e826]

@@jirihutecka9020 yeah because eggs are great for you and so is milk that's why the majority of the world is lactose intolerant. Haven't watched game changers and I'm not vegan but there's plenty of reasons based on facts to go vegan.

[@TTR83]

@@2e826 No! There's no reasons to go vegan.

[@2e826]

@@TTR83 oh shit you're right! 4head

[@THEoldgreydude]

Before going Vegan watch this video Then tell me you still want to go full on Vegan after watching it kzbin.info/www/bejne/ionPh5mtf5uFh7c

[@TheAndreMD]

Superb!

[@janwillemkuilenburg7561]

Fantastic video

[@hanna9141]

I would love to see more vegan recipes for cyclist videos.

[@zyghom]

Man, this food is my regular now. Thanks!

[@gcn]

That's great to hear!

[@lwittrock1]

Great video, very informative and cool!

[@hoser7706]

Great video and food. You can use another pan or cutting board to flatten it out.

[@durianriders]

Putting rice in a rice cooker and flipping the switch..I don't know man...this vegan diet thing sounds really hard!!

[@andrew66769]

Durianrider the newest GCN presenter

[@MTKWI]

I think this comment got waaay too little attention!

[@tobyjones1021]

That's help me I'm vegan thanks

[@escalera601]

Great video. Just ordered Nigels book. Would question the use of coconut oil and coconut cream due to the high saturated fats. Is there any way to substitute these ingredients?

[@Stefanosinf]

Such a nice chap...

[@fotostudiotoni]

Great tried it loved it, few things, tried white rice and integral rice as well as white sugar and dark/muscovado, both ways original receipe and integral rice left me a little oil in rice cooker, amazingly cooked but is it normal to leave a lot of coconut oil not absorbed in the rice 🤷‍♀️, please help

[@zoukzouk5960]

rica cake n rice with coconut milk r common in my country Malaysia.. we call it Nasi Lemak... no 1 breakfast meal in Malaysia...

[@guillemfortuny3207]

Hello, could you explain us for how long can we keep the rice cake at the fridge? It is possible to freeze it? Thanks a lot!

[@DieSchrulli]

You could also use Beeswax Wraps for wraping it. They last about one year, and are disposable.

[@PaulusTigana]

You should make a video or series with Henrik Orre. His books and recipes for bars/snacks and meals are amazing. And it is all made for cyclists.

[@Loz20365]

but is Henrik Orre putting out a book with GCN?

[@raybarber9526]

I hate TV cookery programmes but that was excellent.

[@lhotse1716]

Fantastic. Regarding the lasting life of the rice cakes, has anyone tried vacuum sealing it? I wonder how that would affect it. I imagine this is the kind of thing you'd want to make in a bigger batch and not necessarily consume within a few days.

[@minervali631]

Will a digital version of this book be on sale? If not where can I find more vegan recipes for indurance athletes?

[@miaburke3703]

This guy is clearly particular about his food and methodology. I think the book will curiously be an interesting read.

[@homerjaysimpson8244]

Creamed coconut is really expensive here where I live. Is there any way to use coconut cream instead?

[@badatmaths]

I have that rice cooker that Nigel has I’ve gotten it wrong before. Set it to “slow cook” instead of “rice cook” and wondered an hour later why I had no rice Nearly lost my Asian licence

[@timtrial3971]

I would have a snaccident after making these and have none left for my ride

[@michaellionart3675]

That's a lot of rice cakes. Anything similar that would keep / freeze from one weekend tobthe next? Thank You Michael

[@vegangoutdoor5047]

Thnx for sharing #govegan

[@8paolo96]

I`m really interested in this topic, i like to cook everything by myself, but i`m intolerant to coconut. Is there any valid alternative to coconut oil and cream?

[@timtrial3971]

Bacon fat

[@robwhite7976]

I'm just going off experience but milled chia seeds or flax seeds go all gummy when they sit in water so maybe putting one of those in to make them bind together would work? Also good Omega 3 in those :)

[@pmckeown38]

Fab vid guys

[@thediscoman2001]

can u substitute sugar for honey as i dont use cane sugar anymore as it in processed, and i prefere honey

[@samyarabi9033]

THE BEST GCN VIDEO EVER

[@gcn]

Glad you liked it!

[@samyarabi9033]

@@gcn i love all the food recipes videos you posted (well the plant based one because i dont use the others) THANKS YOU

[@raybarber9526]

Just mixing a risotto and needed 700ml of water. There's always a bidon in the drying rack, so I didn't need to search for a measuring jug. Result :)

[@paulrobinson6001]

😂😂😂😂 McDonald's ad popped up in the middle of this for me 😂😂😂😂

[@durianriders]

McDonalds do a lot of vegan options in various countries around the world now.

[@phill9465]

Dude, for me too :D

[@freak77007]

Is the book available in ebook? Can’t find it..

[@arifrahman1899]

can i use another ingredients ? the agave nectar is lil bit expensive in my country

[@einarhays]

Can we use coconut cream powder?

[@schietegal]

I really like how subtle Si is playing the "thumbs down" / "Tom Thumb" / "Thumb Boss" game (e.g. at the 4:00 mark); unfortunately, it seems like he's the only one playing cause nobody is drinking ... 🤔

[@denisehawes9861]

What options is there to put with rice if slightly allergic to coconut

[@PnlBtr]

Thanks, now I'm hungry.

[@antosbielli158]

Great book ! Any chance we get a french version ?

[@Ystadcop]

Non.

[@FlatSpinMan]

Shit this is interesting! I’m not really a food person, nor a nutrition person, and especially not a vegan, but the explanations behind everything are so clear and very useful.

[@thediscoman2001]

Can you substitute the sugar for honey as i dont use any form of sugar in my diet only honey

[@natalielaw7270]

i can't find any creamed coconut in my local store there it only coconut cream. Can I use that instead?

[@unagency7740]

These are the bomb! I do however find that the rice cakes crumble easily after being in my pocket for a while on a ride, especially in a warm climate - making them difficult to eat on the go. Any suggestions as to what I can add that will bind the rice, is gluten free and won’t go off quickly in a warm environment?

[@Nick_CF]

I keep a small pouch on my bike for food items that are more fragile...like bannanas and such but what i also do is put a small ice pack in it and it keeps all my gels and cakes nice and cool for a couple hours. worth the extra lb of weight and helps keep the body temp in check on those hot days.

[@phonlife]

One idea with rice cakes /balls is to shove them into the oven or air fryer to bake and brown off the outside once cooked and thus sealing the cake making them less likely to break up. If you squeeze them in a frame bag they will still break up but I found this does seem to work - especially with cream 'cheese' based rice cakes.

[@twatts4436]

Not personally vegan, and don't see that changing. I do however like to see new interesting recipes!

[@danielellis2874]

"gonna put our balls in the tray" haha just spat my vegan porridge from last week's episode over myself

[@michaelkaye4998]

How about adding dried fruit to rice cakes. Any no nos? When, prior to cooking? After cooking?

[@khaki.shorts]

I add chopped up dates and/or raisins and it's great. Add them after cooking.

[@THTHvs]

Disclaimer from wikipedia: Many health organizations advise against the consumption of coconut oil due to its high levels of saturated fat, including the United States Food and Drug Administration,[43] World Health Organization,[44] the United States Department of Health and Human Services,[45] American Dietetic Association,[46] American Heart Association,[47][48] British National Health Service,[49] British Nutrition Foundation,[50][51] and Dietitians of Canada.[52] Could you maybe elaborate on the "re-thinking about fats" and why coconut oil is now considered healthy?

[@andrew66769]

I think the reason why alot of people push towards it being healthy is bc its vegan. When in reality it is bad for you. Oils are the only vegan source of saturated fat.

[@donbridgewater2988]

The rice cakes look real good, but I can not stand coconut any way shape or form. What can be used instead of it?

[@loud479]

Cream cheese is the recommended non vegan alternative not sure of the measurements off the top of my head

[@ShotgunTuck]

Good video; Si is crazy tall

[@EricWohnig]

Nigel says in this video that freezing the rice cakes doesn't work, but there's a picture of him cooking on EF Education First's website that says that it'll work. Does it or does it not work?

[@Merewah97]

You guys should check out “Pulut” from Msia / Indonesia / Singapore

[@Merewah97]

Or Lemang

[@ericpaterson9220]

What is the number of calories per rice cake? How much from carbs and how much from fat?

[@mjsylver]

I can’t take coconut anything. What would you suggest as a substitute for creamed coconut and coconut oil. . What else can be used for the sugar for type 2 diabetics?

[@durianriders]

1. You don't need to add fat to the food. Feel free to leave it out. 2. Type 2 diabetes is caused by insulin resistance which is caused by excess dietary fat. 3. Eat like I do man and thank me later. www.masteringdiabetes.org/fruit-for-diabetes/

[@orbifold4387]

@@durianriders 1. Fat comes with essential nutrients, AKA vitamins. They found cyclists in Vuelta a España were deficient in several fat soluble vitamins because of inadequate fat intake www.tandfonline.com/doi/abs/10.1080/17461391.2018.1497088?journalCode=tejs20 2. Diabetes is linked to insulin resistance. High fat TOGETHER with high sugar increase insulin resistance. But coconut oil, rich in medium-chain triglycerides, increases insulin sensitivity www.sciencedirect.com/science/article/abs/pii/S0261561418325949 3. No, thanks. Carbs deplete NAD+ and make you age faster. Also, your brain won't have energy to think clearly and then you end up regurgitating lot of vegan crap. Ketones, on the other hand, increase NAD+ www.frontiersin.org/articles/10.3389/fnut.2018.00062/full

[@shaeturner6704]

Nigel reminds me of Paul Hollywood

[@claudiotrungadi1042]

Can you please make a video about gels? How to prepare gels?

[@UbzUnclemax]

Just mix water, maltodextrin, flavor (lemon juice, orange juice...), a gelling agent (gellan gum/xanthan gum) and possibly some electrolytes.

[@AdrianHansenBikes]

Maple syrup, salt, and molasses. The flavor is... utilitarian. But super cheap and effective. Half of my collegiate team races with this stuff.

[@elizabethmajor1820]

I have a runner friend who used honey watered down in one of his flasks for ultra racing.

[@stevengilbert6405]

Can you do the rice cakes like this in a pressure cooker like an instant pot?

[@trinidadmartincampos8497]

Same question here! I don't have a rice cooker

[@FadingPolaroids]

What could I replace the creamed coconut with? Don’t know where to find it in Belgium..

[@diniehilmi6285]

Coconut milk ?

[@luquinhasleiva]

or just process desiccated coconut in a food processor and you'll get the same

[@thedignator]

Look for 'santen'. You should be able to find it in a regular supermarket! I buy it here (Holland) from the brand Go Tan.

[@laf9686]

Does anyone know how long the rice cakes will last without refrigeration on a bike packing trip?

[@CarlesPeguera]

can you freeze? for a single person it is too much rice, even if half is done.

[@julianallen515]

"Obviously, not to be obvious" Classic Nigel.

[@MsMargotB]

Is there an online or local store in Belgium that sells that foil?

[@rustygramm7104]

i buy this from amazon here in the USA: www.amazon.com/Reynolds-Lining-Paper-Square-Foot/dp/B0068TZUXO/ref=sr_1_12?keywords=reynolds+baking+wrap&qid=1573951975&sr=8-12

[@SteakOnRice]

Do we wash the rice first

[@zevrobins905]

out of curiosity, why not use coconut sugar in place of regular sugar, as we're using both coconut cream & oil?

[@durianriders]

regular sugar is more powerful. Test your muscle glycogen with both. I have. Table sugar is only second to maltodextrin.

[@danielwiesner1597]

How many should you eat per hour

[@baldurk.1667]

Love this video. It is not that veganism is quite mine - I'm more or less omnivore. But I really hate the waste that comes up with gels, bars, shots, what's more of it!

[@christianbukle8102]

How many calories and protein does this provide

[@liamwoodward3306]

Which did he say you could and couldn't freeze?

[@lirastolons4951]

Is cream of coconut the same as creamed coconut? I’m open to anyone’s answers I’m in the states and I’m not 100% sure since things can be different here 😕

[@thedignator]

Cream of coconut is mostly the liquid type in cans. Pure creamed coconut is what you should look for. It's a solid bar in a small cardboard packaging.

[@federikoriterini6177]

where is the paper to wrap the portions??? brand???

[@wojtasemzi]

Hi, can I expect ebook version?

[@singlespeedchronicles7640]

Just put your phone facedown.... Instant e-book

[@nicklass7075]

Is it a good idea to add some salt to the rice cakes so you don't have to consume so much electrolyte drink?

[@jirihutecka9020]

Keep in mind that too much of MCT oils = too much coconut oil can give you really fast diarrhea. So don't eat more like 1 tbsp at a time. :D