Home Made Energy
Fig Bars
16 oz Blue Ribbon
Orchard Choice or Sun-Maid Mission or Calimyrna Figs, trim stems and
coarsely chop
1/2 cup chopped walnuts
1/3 cup sugar
1/4 cup rum or orange juice
2 tablespoons hot water
1/2 cup butter, softened
1 cup packed brown sugar
1 large egg
1 1/2 cups all-purpose flour
1/2 teaspoon baking soda
1 1/4 cups old-fashioned oats
Heat oven to 350°
Coat a 13 x 9-inch baking pan with cooking spray.
Combine figs, walnuts,
sugar, rum and hot water; set aside.
Beat together butter
and sugar until creamy. Add egg and mix until smooth. Stir in flour
and baking soda; blend in oats to make a soft dough. Reserve 1 cup dough.
With floured fingertips,
press thin layer of remaining dough in bottom of prepared pan. Firmly
pat fig mixture over dough. Drop reserved dough by teaspoonfuls over
top, allowing fig mixture to show between drops. Bake 30 minutes or
until golden brown. Cool completely in pan. Drizzle with rum glaze
Yield: 36 bars
Gel
Formula
This
recipe utilizes the same 4:1 ratio that accelerade offers. It's consistency
is less then normal gels which makes it t easier to dissolve with a
gulp of water and much easier to transfer over to a flask. Tastes good.with
chocolate whey protein. You can flavor with crystal light if you purchase
a generic whey. Klik whey contains Glutamine and Amylase making it similiar
to Cytomax's patented delivery.
Each
60 gram shot - Calories 125
Carbs 29 g, Protein 5 g, Sodium 40 mg, Potassium 24 mg
Vitamin
A 260 IU
Vitamin C 12mg
Vitamin D 40 IU
Vitamin E 6 IU
30
Grams Corn Sugar (approx 10 x tsp)
250 Grams Maltodextrin (approx 10 x 1/4 cups)
70 Grams Whey Protein ( approx 10 x tbsp)
250 Grams Pedialyte ( approx 10 x 1/8 cups)
2 tbsp Centrum Liquid
Corn
Sugar: ~ .09 @ $1.50 lb
Maltodextrin: ~ $1.90 @ $3.50 lb
Pedialyte: ~ $1.05 @ $3.50 liter
Whey: ~ .93 @ $6.00 lb
Time: ~ 20 minutes
Bulk
10 x 60 gram shots
$ 3.97 or ~ .40 cents per shot
1.
Measure out the pedialyte in a mixing bowl.
2. Mix in Maltodextrin
3. Mix in Whey
4. Mix in Corn Sugar
5. Mix in Centrum Liquid
Depending
upon the quality of maltodextrin you purchase it may glob. If you heat
the pedialyte to approx 100 degrees this should remedy this glob problem.
Mix well. Using a funnel pour mixture into a squeeze bottle for storage.
Store in fridge. To transfer to gel flask just squeeze.
Home-Style
Bike Snack Bar
1/4
cup butter, melted, or oil
4 large eggs; beaten
1 cup flour
1/2 teaspoon baking powder
1/2 cup nonfat milk powder
3/4 cup rolled oats
1 teaspoon salt
1 3/4 cup sugar or brown sugar
2 cups raisins or dried fruit and chopped
2 1/2 cups walnuts; chopped
3/4 cup chocolate chips (optional)
Preheat
oven to 350 degrees. Grease a 9x13 pan.
Beat
together eggs and oil, sift together dry ingredients except fruit.
Add
flour to eggs, combine, then stir in fruit, nuts, and chips.
Spread
evenly in pan, bake 30 minutes, they are still soft when done.
Cool,
cut into 24 pieces, wrap in foil and freeze.
Getting
Even Energy Bars
1/2
cup oil substitute, fruit based, or 3/4 cup smashed banana
1 cup fructose
2 tablespoon Molasses
4 large egg whites or 2 eggs
1 teaspoon vanilla extract
1/4 cup cocoa; optional
2 cups 10 grain cereal; ground in blender
2 cups flour, unbleached
1/2 teaspoon salt
1 teaspoon baking powder
2 cups chocolate chips; optional
1 1/2 cups chopped nuts; optional
Makes
12 2 ounce bars. 291 calories, 63 grams carbs, 7 grams protein, 2 fat.
With
add-ins, 562 calories, 99 grams carbs, 15 grams protein, 20 fat.
Preheat
oven to 350 degrees, grease a 9 inch by 13 inch pan.
Mix
all the dry ingredients except the add-ins. Cream the oil substitute,
molasses and sugar, ad the vanilla.
Mix
with a beater- it gets very thick and sticky. Stir in the add-ins.
Spread
evenly in the pan, bake 25-30 minutes. Cut while still warm.
Calories,
Fat, Carbs, Protein ~2 oz.
Plain Getting Even Bar
291cal, F2g, C63g, P7g 2 oz
Sinful Getting Even Energy Bar 562cal, F20g, C99g, P15g
2 oz
No-Bake
Bars
1/2
cup honey or molasses
1/2 cup peanut butter, or cashew or almond
1 cup nonfat milk powder, non-instant
1 cup raisins/dried fruit or chocolate optional
1/2 cup shredded coconut; optional
Knead
all the ingredients together, adding enough milk powder to form a stiff
but not crumbly dough.
Shape
into 1 inch by 3 inch logs. Roll in optional coconut or confectioner's
sugar. Chill.
Fruit-filled
Energy Bar
1
cup raisins
1 cup dried blueberries
2 cups chopped dates
2 cups chopped dried apples
2 cups chopped dried apricots
2 cups chopped dried prunes
8 oz almond or peanut butter
1/2 cup sunflower seeds
8 cups rolled oats
12 oz pancake mix (complete)(3 cups)
16 oz honey
Preheat
oven to 375 degrees. Grease a large cookie sheet.
Knead
together all the fruit and the nut butter.
Knead
in sunflower seeds, rolled oats, and pancake mix.
Add
honey and knead until blended.
Press
out onto tin 3/8 to 1/2 inch thick and as even as possible. Using a
table knife, press the bar lines into the sheet.
Bake
about 20 minutes until top is light brown.
Freeze
very well if individually wrapped and then put in a ziplock.
Ellen
notes: boost the protein with 1-2 cups of vanilla protein powder or
dried milk.
Chocolate-dipped
Overnight No-Bake Bar
1
cup rolled oats
1/2 cup sesame seeds, toasted and ground
1/2 cup dried apricots; chopped fine
1/2 cup raisins; chopped fine
1 cup shredded unsweetened dried coconut
1 cup almonds; blanched, chopped or slivered
1/2 cup nonfat dried milk powder
1/2 cup toasted wheat germ
2 teaspoon butter or margarine
1 cup white corn syrup or 3/4 cup honey
3/4 cup sugar
1/4 cup chunky peanut butter
1 teaspoon orange or lemon extract
2 teaspoon grated orange or lemon peel
12 oz chocolate chips; 2 cups
4 oz paraffin, food grade or 3/4 cup butter
Toast
the sesame seeds in a frying pan for about 7 minutes, until golden,
(optional-then grind coarsely). Toast the oats in a 300 degree oven
in a 10 inch by 15 inch baking pan for 25 minutes, stirring to prevent
scorching.
Mix
the seeds, apricots, raisins, coconut, almonds, dry milk, and wheat
germ; mix well. Mix hot oats into dried fruit mixture.
Butter
the hot baking pan; set aside.
In
the frying pan, combine corn syrup or honey and sugar; bring to a rolling
boil over medium high heat and quickly stir in the peanut butter, orange
extract, and orange peel. At once, pour over the oatmeal mixture and
mix well.
Quickly
spread in buttered pan and press into an even layer. Then cover and
chill until firm, at least 4 hours or overnight.
DIPPING
FOR CHOCOLATE COATING
Cut
into bars about 1 1/4 by 2 1/2 inches.
Combine chocolate chips and paraffin in to top of a double boiler. Place
over simmering water until melted; stir often. Turn heat to low.
Using tongs, dip 1 bar at a time into chocolate, hold over pan until
it stops dripping , then place on wire racks set above waxed paper.
With paraffin, the coating firms very quickly, bars with butter in the
chocolate coating may need to be chilled. When firm and cool, serve
bars, or wrap individually in foil. Store in the refrigerator up to
4 weeks; freeze to store longer.
Makes
about 4 dozen bars, about 1 ounce each. Per piece: 188 cal.; 4.4 g protein;
29 g carbs ; 9.8 g fat; 0.6 mg chol. ; 40 mg sodium.
Bars
of Iron
1
cup raisins
1/2 cup golden raisins
1/3 cup butter or margarine
1/2 cup sugar
1 large egg
1 1/4 cup whole wheat flour
1/4 cup toasted wheat germ
1/2 cup blackstrap molasses
1 cup dried nonfat milk
1 cup almonds; sliced
1 cup quick cooking oats
1/2 cup nonfat milk
1/2 teaspoon ground ginger
1/2 teaspoon salt
1/2 teaspoon baking soda
1/2 teaspoon baking powder
Bakes
at 350 degrees for approx. 30 minutes. Butter/grease a 9 inch by 13
inch pan.
Chop
raisins (using a food processor if possible).
Cream
butter, sugar, molasses and egg.
Combine
flour, dry milk, wheat germ, baking powder, baking soda, salt and ginger.
Blend
flour into creamed mixture with liquid milk.
Stir
in oats, raisins, and half the almonds (if desired).
Pour
into greased 13x9x2 inch pan and spread evenly.
Sprinkle
with remaining almonds (if desired).
Cool
in pan and cut into 1x4 inch bars, or 24-30 pieces.
Energy
Bars- Unbaked
1
cup rolled oats
1/2 cup wheat germ
1/2 cup oat bran
1/2 cup vanilla protein powder
1 cup crunchy peanut butter
1 cup raisins or dried fruit and chopped
1 cup chocolate chips
1 cup light Karo syrup
Mix
it all well. Freeze in bar shapes.
Protein
Bar Recipe
3
1/2 cups rolled oats
1 1/2 cups dried milk
1 tablespoon cinnamon
1 cup lite syrup
2 scoops protein powder
2 large egg whites or 1 egg
11/4 cup orange juice
1 teaspoon vanilla extract
1 cup raisins or dried fruit and chopped
Line
cookie sheet with waxed paper and preheat oven to 325 degrees.
Mix
all the ingredients thoroughly.
Spread
onto sheet, press cutting lines in to make 10 pieces.
Bake
15 mins until golden brown, cut apart, cool and wrap. Stores airtight
at room temperature for 2 weeks.
Emergency
Ration
3
cups rolled oats, barley, or wheat
2 1/2 cups nonfat milk powder
1/2 package Jell-O powder, citrus
1 cup sugar
2 tablespoon honey
3 tablespoon water
Preheat
oven to 300 degrees.
Heat
together water and honey, stir in Jell-O powder.
Stir
dry ingredients together, stir in Jell-O water, mix well. Then add additional
water 1 tablespoon at a time, just until mixture can be formed into
two bars.
Dry
in oven, wrap in foil to store. Each bar is 1000 calories. May be eaten
as is, or cooked in a pint of water.
Fruit
and Oatmeal Bars
3/4
cup packed brown sugar
1/2 cup granulaed sugar
1 container (8oz) plain low-fat yogurt
2 egg whites, lightly beaten
2 tbsp oil
2 tbsp fat-free milk
2 tsp vanila
1-1/2 cups flour
1 tsp baking soda
1 tbsp ground cinnamon
1/2 tsp salt
2 tbsp vanila
3 cups uncooked oats
1/3 cup sliced almonds
1 cup dried fruit mixed fruit
Preheat
oven to 350 degrees.
In
a large bowl, combine brown and granulated sugar, yogurt, egg whites,
oil, milk, and vanilla. Mix well.
In
medium bowl, combine flour, baking soda, cinnamon, and salt. Mix well.
Stir in oats, dried fruit, and almonds.
Spread
dough onto bottom of ungreased 13" x 9" baking pan. Bake 28-32
minutes until golden brown.
Cool
completely on wire rack. Cut into bars. Store tightly covered.
Makes
32 bars. 120 calories, 2g fat, no cholesterol, 55mg sodium, 24 g carbohydrates,
3g protein.