Rice balls are an ideal fuel. They're stomach-friendly, easy to pack, and full of protein. Perfect for a quick boost between climbs or during long days on the wall. Here are two simple rice ball recipes to help keep your energy steady and your focus sharp.
Salty Protein Rice Balls
Approx. 10 mouth sized pieces
200g / 7.05oz sushi rice or japanese-style short-grain white rice
220g / 7.76oz chickpeas roasted in olive oil with salt, pepper and zaa’tar (dried oregano or thyme work too), lightly mashed into pieces no larger than a rice grain
Sweet Protein Rice Balls
Approx. 8 mouth sized pieces
200g/ 7.05oz sushi rice or japanese-style short-grain white rice
6tsp peanut butter
4tsp sesame seeds (roasted, if desired)
2tsp date syrup (or similar)
Rinse the rice. Place the rice in a fine-mesh strainer and give it a good long rinse with cold water until the water runs clear, then drain off any extra water.
Cook the rice. We used a saucepan, but you can also use a rice cooker, for example. Put the rice in the saucepan and add the cold water (same amount as rice). Cover the saucepan with a tight-fitting lid. Turn the heat to medium-high and cook until the water boils. Reduce the heat to low and simmer until all the liquid is absorbed and the rice is opaque. Remove the saucepan from the heat, take off the lid, and give it a quick stir. Put the lid back on and let the rice steam for an additional 10 minutes.
Cool the rice. Allow the rice to cool until it nearly reaches room temperature.
Mix the Ingredients. Choose your desired rice ball type and mix in the additional ingredients until they are evenly distributed throughout the rice.
Form the balls. Take one hand of the mixture and roll them until they are firm balls. Place them in a reusable food storage container and put them in the fridge if you don’t eat them on the same day. During a climbing day out, try to keep the balls cool.
Storage and Transport
For optimal storage and transportation, use reusable food containers to keep your rice balls fresh and intact.
Nutritional Information
Salty Chickpea Rice Balls (per 100g / 3.5oz)
Calories: 213.8 kcal
Protein: 9.0g / 0.32oz
Carbohydrates: 34.3g / 1.21oz
Fat: 5.4g / 0.19oz
Fiber: 3.9g /0.14oz
Sweet Peanut Butter Rice Balls (per 100g / 3.5oz)
Calories: 217.1 kcal
Protein: 5.9g / 0.21oz
Carbohydrates: 28.5g / 1.01oz
Fat: 9.1g / 0.32oz
Fiber: 1.9g / 0.07oz
P.S. Thanks to Paul for the inspo.
