Medjool Dates – these are awesome, don’t have too many though, unless you’re planning a mid ride comfort break. High in fibre, potassium, magnesium and taste like caramel, I cut the stones out pre ride, you don’t want to be swallowing those.
Re: empty stomach, I never eat on my early morning 15 mile commute, I do have my evening meal quite late though. I’ve never been able to eat early. I’ll have a cold fruit porridge at work.