Screw Powerbar, Make Your Own Energy Bar

Great article from roadcycler.com.  These bars cost about 50-65 cents each to make, a lot more affordable than the $2 powerbars in the stores.  Makes a GREAT dessert if you have a craving for chocolate after dinner

We break the bars into quarters as that seems to be enough fuel for us.  If you make full-sized bars, the nutrition breaks down to the following:

  • 472 calories
  • 14 g fat
  • 13.7 g protein
  • 54.25 g carbs

In our second installment of the ongoing “Screw [insert big corporation], do it yourself” articles, we will break down a few ways to make your own supremely healthy energy bar. I have scoured the internet for recipes, and fired up the oven to test out the best way to make a good energy bar on your own. There are a lot of good recipes to chose from, but I have done a bit of modding to make the ultimate bars.

Let’s start off with a simple, but fantastic recipe. For those of us who like to keep it simple, this one is great. It requires very little time, or cooking skill.

Start off breaking up your favorite dark chocolate bar (70% cocoa or more) into tiny chunks. Then mix 1 cup of natural peanut butter and 1 cup of honey in a non-stick pot under medium heat. Cook this until fully mixed, and slightly runny. Next, add 3 cups of old fashioned uncooked, non-instant oatmeal and mix well. Take this off the heat and let cool for 2 minutes. Add the dark chocolate to the mix while still warm. Press this into a 9″ x 13″ pan. Put in the fridge until completely cool, and cut to desired bar size. Enjoy.

This bar is so beautifully simple and tasty. It is one of my favorite quick bars. You get good fats and protein from the peanut butter, some good fiber from the oats, a quick boost from the honey sugars, and some antioxidants and caffeine from the chocolate. Beautiful.

Easy No-Knead Bread

I was reading an article by Michelle Gienow in this week’s Orlando Weekly about SOLE food.  She mentioned a wonderful recipe for no-knead bread, and the following recipe comes from the New York Times.

Adapted from Jim Lahey, Sullivan Street Bakery

Time: About 1½ hours plus 14 to 20 hours’ rising

  • 3 cups all-purpose or bread flour, more for dusting
  • ¼ teaspoon instant yeast
  • 1¼ teaspoons salt
  • Cornmeal or wheat bran as needed.

In a large bowl combine flour, yeast and salt. Add 1 5/8 cups water, and stir until blended; dough will be shaggy and sticky. Cover bowl with plastic wrap. Let dough rest at least 12 hours, preferably about 18, at warm room temperature, about 70 degrees.

Dough is ready when its surface is dotted with bubbles. Lightly flour a work surface and place dough on it; sprinkle it with a little more flour and fold it over on itself once or twice. Cover loosely with plastic wrap and let rest about 15 minutes.

Using just enough flour to keep dough from sticking to work surface or to your fingers, gently and quickly shape dough into a ball. Generously coat a cotton towel (not terry cloth) with flour, wheat bran or cornmeal; put dough seam side down on towel and dust with more flour, bran or cornmeal. Cover with another cotton towel and let rise for about 2 hours. When it is ready, dough will be more than double in size and will not readily spring back when poked with a finger.

At least a half-hour before dough is ready, heat oven to 450 degrees. Put a 6- to 8-quart heavy covered pot (cast iron, enamel, Pyrex or ceramic) in oven as it heats. When dough is ready, carefully remove pot from oven. Slide your hand under towel and turn dough over into pot, seam side up; it may look like a mess, but that is O.K. Shake pan once or twice if dough is unevenly distributed; it will straighten out as it bakes. Cover with lid and bake 30 minutes, then remove lid and bake another 15 to 30 minutes, until loaf is beautifully browned. Cool on a rack.

Yield: One 1½-pound loaf.