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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 06-23-08, 06:38 PM   #1
keiththesnake
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bigger, better bar

So, I've had it with buying nutrition bars.

Tonight, after some brief research I have developed the following knock-off of the soy joy bar.

I combine the following in a mixing bowl:
1/2 cup instant oats
1/2 cup Grape Nuts
1/2 cup mixed nuts, grated in food processor
1/2 cup sunflower seeds, grated in food processor
1/2 cup honey
1/2 cup grated coconut
1/2 cup peanut butter, heated in microwave
1 cup Trader Joe's soy protein powder
1 cup dried dates, diced
Just enough water to make a nice sticky batter.

I spread it all out on a baking sheet, prepared with non-stick spray.

Then, I baked the experiment for 25 minutes at 275 degrees.

I let it cool in the fridge, and I cut it into 16 chewy bars about the size of a candy bar.

Then, I wrapped them up in tin foil in pairs.

I'm quite proud of my effort, and I encourage you to give it a try.
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Old 06-23-08, 07:10 PM   #2
deburn
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great job Keith! I'm going to try it

what's it taste like?
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Old 06-23-08, 08:11 PM   #3
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great job Keith! I'm going to try it

what's it taste like?
Tastes kinda like a Soy Joy bar. The texture is like a heavy, chewy cookie. Not like an oatmeal cookie -- it doesn't have that granola texture at all because I used the food processor to grate some of the ingredients, but it's more like a protein bar with fruit. I'm really surprised it turned out so good. This was my first try.
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Old 06-24-08, 02:52 PM   #4
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Try substituting dried cranberries for the dates, and add the zest and juice of one orange, plus a dash of cinnamon, and nutmeg. Also probably could use regular oatmeal. And you might try combining the grain/nut components and baking them for about 10 minutes at a higher temperature (350-375) to brown them a bit as this will generate a bunch of flavor.

Depending on fat/calorie concerns a tiny bit (think 1/2 or 1 tsp) of butter will smooth things out a little bit texture wise.
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Old 06-24-08, 04:32 PM   #5
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Try substituting dried cranberries for the dates, and add the zest and juice of one orange, plus a dash of cinnamon, and nutmeg. Also probably could use regular oatmeal. And you might try combining the grain/nut components and baking them for about 10 minutes at a higher temperature (350-375) to brown them a bit as this will generate a bunch of flavor.

Depending on fat/calorie concerns a tiny bit (think 1/2 or 1 tsp) of butter will smooth things out a little bit texture wise.
Great ideas. Turns out I've got all that stuff already. Soon, I'll be making the new and improved batch.
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Old 06-24-08, 04:50 PM   #6
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+ on the nutmeg and roasting the nuts first.
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Old 06-24-08, 09:22 PM   #7
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What's your estimated cost per bar?
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Old 06-24-08, 09:40 PM   #8
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Great ideas. Turns out I've got all that stuff already. Soon, I'll be making the new and improved batch.
I'll let my mind rattle around a bit and throw some more your way as they emerge. I managed the kitchen at a Coffeehouse/Cafe for a while and made something quite similar... though along a rather less healthy bent... lots of butter and sugar.... darn tasty little things though.

Other thoughts...

dried tropical fruits, ie. mango/papaya/pineapple with pistachio's is pretty awesome (don't add to much papaya though, an enzyme in the papaya will break down all the proteins that give them structure and they will fall apart).

Make one that is pretty sweet, ideally including chocolate chips, and add just a tiny bit of cayenne pepper 1/16 of a tsp or hot sauce maybe two drops and mix in very very well. This sounds scary I know but it'll just creep around in the background and be generally awesome.

Adding just a bit of salt can really perk these things up.

I did one with tahini (sesame seed butter) that was great, but there was a quirk in the making that I can't recall, so try at your own risk.
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Old 06-25-08, 04:16 PM   #9
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What's your estimated cost per bar?
Just pennies.
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