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The Climbing Club • View topic - Bars...

The Climbing Club

at the University of Washington
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 Post subject: Bars...
PostPosted: Tue Nov 18, 2008 3:10 pm 
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One Armed Wonder
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Posts: 832
Location: a Dungeon in the Physics Student
We all eat them. Cliff, luna, granola, snickers... whatever they are they are a key staple of our hiking diets. They can be expensive (cliff) or nothing more than flavorful calories (granola, snickers). Whatever they are, we can also make them. Below is a recipe that I have used for 2 months now, with a number of minor variations that make them excellent. Here it is:
Protein bar

Ingredients
4 ounces soy protein powder, approximately 1 cup
2 1/4 ounces oat bran, approximately 1/2 cup
2 3/4 ounces whole-wheat flour, approximately 1/2 cup
3/4-ounce wheat germ, approximately 1/4 cup
1/2 teaspoon (kosher) salt
3 ounces raisins, approximately 1/2 cup
2 1/2 ounces dried cherries, approximately 1/2 cup
3 ounces dried blueberries, approximately 1/2 cup
2 1/2 ounces dried apricots, approximately 1/2 cup
1 (12.3-ounce) package soft silken tofu
1/2 cup unfiltered apple juice/apple cider/ blackberry cider
4 ounces dark brown sugar, approximately 1/2 cup packed
2 large whole eggs, beaten
2/3 cup natural peanut butter or almond butter or cashew butter or...
Canola oil, for pan

Directions
1 Line the bottom of a 13 by 9-inch glass baking dish with parchment paper and lightly coat with canola oil. Set aside. Preheat the oven to 350 degrees F.

2 In a large mixing bowl, combine the protein powder, oat bran, wheat flour, wheat germ, and salt. Set aside.

3 Coarsely chop the raisins, dried cherries, blueberries and apricots and place in a small bowl and set aside.

4 In a third mixing bowl, whisk the tofu until smooth. Add the apple juice, brown sugar, eggs, and peanut butter, 1 at a time, and whisk to combine after each addition. Add this to the protein powder mixture and stir well to combine. Fold in the dried fruit. Spread evenly in the prepared baking dish and bake in the oven for 35 minutes or until the internal temperature reaches 205 degrees F. Remove from the oven and cool completely before cutting into squares. Cut into squares and store in an airtight container for up to a week.
From Alton Brown

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PostPosted: Wed Nov 19, 2008 9:08 am 
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Alpine Slogger
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Posts: 826
Location: Too far from a summit


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PostPosted: Wed Nov 19, 2008 11:34 am 
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One Armed Wonder
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Location: a Dungeon in the Physics Student
I've stored them in the fridge up to 2 weeks. They're generally eaten before then... And BTW, powdered sugar is not a good substitute for other sugars, when you don't have them. I found this out the very untasty way.

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PostPosted: Fri Nov 21, 2008 8:36 am 
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One Armed Wonder
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Joined: Wed Mar 29, 2006 3:18 pm
Posts: 832
Location: a Dungeon in the Physics Student
Now I like healthy things. Even if they don't taste/feel right. Valerie didn't like the first protein bar that I made even though my roommates did. She did, however, like my 'pumpkin variation' that I made a few days ago.

Ingredient Variation to Protein Bar recipe
Substitute >1cp dried unsulfered Mangoes and ~1cp craisins+raisins.
Substitute 1/2 can spiced pumpkin pie mix for apple Juice/Cider.

Thats it!

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