The most effective Phase 1 snack for addressing the bread-and-butter craving — fat from the sunflower butter, sweetness from the maple syrup, and crunch from the rice cake work on the same satisfaction mechanism as bread with butter. The finishing pinch of salt is not optional: it amplifies the sweetness and makes the whole thing taste intentional rather than like a substitution.
Recipe Info
- Yield: 1 serving
- Serving size: 2–3 rice cakes
- Prep time: 2 minutes
- Cook time: 0 minutes
- Total time: 2 minutes
Equipment
None required
Ingredients
- 2–3 plain rice cakes — LABEL CHECK: ingredients must read rice and salt only. No added flavoring, garlic powder, onion powder, yeast extract, or sweetener. Read the label on every brand and every new package.
- 1–2 tablespoons sunflower seed butter — LABEL CHECK: sunflower seeds and salt only. No sugar, palm oil, or additives.
- Drizzle of pure maple syrup
- Pinch of sea salt
Method
- Spread sunflower seed butter evenly over each rice cake.
- Drizzle a small amount of maple syrup over the top.
- Finish with a pinch of flaky sea salt.
To Serve
Eat immediately.
Storage
Rice cakes are pantry stable. Keep a sleeve at your desk or in your bag as an emergency Phase 1 snack.
Important Notes
⚠ Rice cakes: label must read rice and salt only. Many brands add garlic powder, onion powder, yeast extract, or flavoring — these are not Phase 1 compliant.
⚠ Sunflower seed butter: label must read sunflower seeds and salt only.
Chef’s Note
The finishing salt is not optional — it elevates the snack from plain to satisfying. Read the rice cake label carefully every time you buy a new brand or package.
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