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ELLEN'S KITCHEN

Back to where
you came from

Classic collection-- Homemade Power Bars

Ellen's own favorite protein/ power bar recipes are here.
Ellen's discussion about how power bars got started.

Pam's Chocolate Cake/ Muffin/ Bar (no flour)

2/3 cup 100% soy protein isolate
3 tablespoon cocoa
3 large eggs
1 teaspoon baking powder
1/4 cup vegetable oil
2 tablespoon fructose
1 tablespoon peanut butter; melted with oil

Preheat oven to 350 degrees.

Stir together all the dry ingredients.

Beat together all the wet ingredients. Stir into the dry ingredients with a fork until blended smooth, adding enough water to get a thick pasty consistency.

Spread in a sprayed loaf pan or four muffin tins (fill the remainder with water to prevent warping the pan.

Bake approximately 15 minutes. Cut 4 bars

Homestyle Bike Snack Bar

JoJo's modification of George's 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

By: Bonnie Rider-Martin

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, Carbos,Protein ~2 oz.
Plain Getting Even Bar 291cal, F2g, C63g, P7g 2 oz
Sinful Getting Even Energy Bar 562cal, F20g, C99g, P15g 2 oz
Power Bar, Original 230cal, F2.5g, C45g, P10g 2.3 oz.
Power Bar, Harvest type 240cal, F4.5g, C45g, P7g 2.4 oz.
Clif Bar 250cal, F2g, C52g, P4g 3.75 oz.
Pemmican Fruit Bar 420cal, F13g, C59g, P17g

George's Power Bars-no bake

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 ch; 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.

George's Energy Bar- Fruit-filled


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 individally wrapped and then put in a ziplock.

Ellen notes: boost the protein with 1-2 cups of vanilla protein powder or dried milk.

Bill Patterson's Chocolate-dipped Deluxe Overnight No-Bake Power 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 sliv
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,Ellen's note- 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 carbo.; 9.8 g fat; 0.6 mg chol.; 40 mg sodium.

Bars of Iron

By: Eric Conrad
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

By: American Running Association Running and Fitnews
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.

Delphene's Protein Bar Recipe

By: Irononline Archive
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 minutes untill golden brown, cut apart, then cool and wrap. Store airtight at room temperature for up to 2 weeks.

Emergency Ration

By: various survival sites
3 cups rolled oats, barley, or wheat
2 1/2 cups nonfat milk powder
1/2 package jello powder, citrus
1 cup sugar
2 tablespoon honey
3 tablespoon water

Preheat oven to 300 degrees.

Heat together water and honey, stir in jello powder.

Stir dry ingredients together, stir in jello 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.

 
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