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http://www.instructables.com/id/DIY-Shelf-Stable-Energy-Bars/
Author:tomsweet65
I am married to a beautiful, wonderfully sweet woman, we have 5 kids ranging in age from 2 years old to 22 years old. I spent over 8 year in the US Army as a Special Forces Weapons Sergent. After the Army I became a Paramedic and worked as a street medic and tactical medic for the local PD SWAT team. After 9/11 I became a military contractor and worked in various positions from medic to shooter in Afghanistan, Iraq, and Africa. In 2007 we decided it was time for a change so we packed the house and moved to Key West. I worked in the largest bar on the island (12,000 sq ft). I started in security and worked up to manager of the bar. In 2011, a year after the birth of our youngest daughter, we decided it was time to pack the house and move again, this time back to Colorado. This time we are here to stay!
http://www.instructables.com/id/DIY-Shelf-Stable-Energy-Bars/
http://www.instructables.com/id/DIY-Shelf-Stable-Energy-Bars/
http://www.instructables.com/id/DIY-Shelf-Stable-Energy-Bars/
Step 6: Conclusion
These bars cost about $.55 each compared to $1.89 or more for the store bought bars. Nutritionally they stack up rather well against the store bought bars. You can add to, substitute, or subtract from the recipe fairly easily. I have made a variation of this recipe in which I subtracted the peanut butter, added 8oz. of pineapple/orange juice, and 1 cup of raisins and came out with a very tasty bar. A quick note on dehydrating the bars, you dont want the bars to be totally dehydrated like jerky. When you pull them off the trays (or out of the oven) they should still be a little moist and soft. You can dehydrate them all the way down and have a nice crumble for your Cheerios and milk in the morning. Nutritional Breakdown (Based on the information provided with the individual ingredients and some math)
320 calories total fat: 1.9g saturated fat: .5g cholesterol: 8.7mg protein: 15g carbohydrates: 50g Note that this is approximate as the size of the bars can (obviously) vary a bit, and is based on the recipe yielding only 24 bars. How does this nutritional profile compare to commercially available energy bars? Homemade Calories Protein Carbohydrates 320 15g 50g Cliff Bar 240 10g 44g Power Bar 230 10g 45g Gatorade Bar 260 8g 46g 4 Fig Newtons 220 2g 44g
As you can see, the homemade bars compare very favorably to the commercially available alternative, they taste great, are shelf stable, and are far less expensive!
http://www.instructables.com/id/DIY-Shelf-Stable-Energy-Bars/
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