Super Duper Genki Bars, revised…

EnergyBarsOfDoomTake2

Ingredients
(Note: Trader Joe’s is your friend for finding all of these ingredients.)
Coconut oil or coconut oil spray or some kind of non-GMO neutral tasting oil spray. Olive oil has a very distinct taste so it’s not a good choice here. Coconut oil does have a distinct taste but it matches well with this recipe.
1 cup “old-fashioned” rolled oats. These are thicker than the standard kind but not as thick as non-rolled “steel-cut” oats.
3/4 cup Oat Bran Meal. This will give your bars some body.
1/4 cup flax seeds
2 tbsp. whole wheat baking mix
3/4 cups roasted, unsalted nuts, chopped up coarsely.
3/4 cups dried fruit, chopped up to raisin-size pieces.
1/2 cup “goodies” like extra fruit, extra nuts, cocoa nibs, unsweetened coconut
1/3 cup honey. You want raw honey, organic if possible.
1/2 tsp crystal sea salt, ground in with a grinder
1 Tbsp cinnamon
2 large egg whites
1/2 tsp flavoring extract, like perhaps vanilla or almond. This is not mandatory but it helps the flavor.

Preheat oven to 300 degrees F.
Get three muffin tins with six wells. Put a paper liner in each, and spray the liner very lightly with the Coconut Oil spray.
Take the cup of oats and 3/4 cup Oat Bran Meal and toss it into a big bowl with the baking mix, the chopped up nuts, fruits and “goodies.” Using a salt mill, grind the salt into your hand and measure it in the measuring spoon. Toss the salt in. Give all the dry ingredients another tossing. Set the bowl aside.
Mix the honey, cinnamon, egg whites and flavoring extract if used.
Spoon into lined muffin cups in a layer about an inch and a half to 2 inches thick. Press the mixture down in the muffin cups.
It takes about 1/2 hour to 45 minutes to bake. Around a 1/2 hour, press the mixture down again in the muffin cups.
Let cool and wrap with plastic wrap.
Yield: 18 disk-shaped bars.

I don’t have a calorie count but the fact of the matter is that these are real food ingredients as opposed to the mystery stuff in packaged energy bars. I think that makes a big difference. And remember, these are not for idle snacking…these are to nourish you during a distance walk, run, bike ride or whatever.

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