Snacks, Trail Mix & Granola
A necessity... need I say more.
Snacks
Adventure Cookies (no bake, no flour)
These are great to throw in your pack or for breakfast. The reason these are called adventure cookies all depends on you, you can add or subtract to most of
the 'bulk' ingredients. However you will want to remember one thing, the more you add other than oatmeal the more the cookie will crumble. What I've written down here is what we tend to start with.
Place the following dry ingredients into a medium size bowl (this is where you can add whatever you want at reasonable quantities:
1/2 cup rough chopped raw almonds
1/2 cup raisins or dates
1/4 cup shredded unsweetened coconut
1/8 cup whole raw peanuts
optional - 1 serving vanilla shake or a flavored protein powder shake mix of your choice.
In addition you will need to have approximately 3 - 4 cups rolled oats for later use. You can incorporate a 7 grain oat mix if you like, I usually do.
Separately boil the following for approximately 60 seconds, this part is necessary for binding the ingredients (these you won't want to change to much, if at
all):
1 1/2 cup sugar, preferably raw
1/2 cup milk, can be soy
(variation - add 3 - 4 tbsp coco powder)
Take off head and stir in:
1 1/2 tsp vanilla
1/2 cup peanut butter
Once peanut butter is mixed into the warm mixture, pour over the remaining dry ingredients. The mixture will be quite thin and this is ok, stir until well mixed and there are no lumps with the protein powder. Once this is done, add enough raw rolled oats to make mixture thick but still glossy. Put a piece of waxed paper on a cookie sheet, place mixture by the spoonfuls, recipe can make about 24 little cookies or 12 nice big ones which is preferred.
Place in refrigerator to set. Cookies don't need to remain in frig they keep just fine once they set at room temperature. They do great if you want to freeze
them, not only will they keep but one of these cookies frozen is tasty too.
the 'bulk' ingredients. However you will want to remember one thing, the more you add other than oatmeal the more the cookie will crumble. What I've written down here is what we tend to start with.
Place the following dry ingredients into a medium size bowl (this is where you can add whatever you want at reasonable quantities:
1/2 cup rough chopped raw almonds
1/2 cup raisins or dates
1/4 cup shredded unsweetened coconut
1/8 cup whole raw peanuts
optional - 1 serving vanilla shake or a flavored protein powder shake mix of your choice.
In addition you will need to have approximately 3 - 4 cups rolled oats for later use. You can incorporate a 7 grain oat mix if you like, I usually do.
Separately boil the following for approximately 60 seconds, this part is necessary for binding the ingredients (these you won't want to change to much, if at
all):
1 1/2 cup sugar, preferably raw
1/2 cup milk, can be soy
(variation - add 3 - 4 tbsp coco powder)
Take off head and stir in:
1 1/2 tsp vanilla
1/2 cup peanut butter
Once peanut butter is mixed into the warm mixture, pour over the remaining dry ingredients. The mixture will be quite thin and this is ok, stir until well mixed and there are no lumps with the protein powder. Once this is done, add enough raw rolled oats to make mixture thick but still glossy. Put a piece of waxed paper on a cookie sheet, place mixture by the spoonfuls, recipe can make about 24 little cookies or 12 nice big ones which is preferred.
Place in refrigerator to set. Cookies don't need to remain in frig they keep just fine once they set at room temperature. They do great if you want to freeze
them, not only will they keep but one of these cookies frozen is tasty too.
Banana Bread
Are you sick of rock hard banana bread? This one comes from mom Dow back on Kauai, Hawaii. Nice and fluffy so to speak - good and soft. This rocks!
makes 2- 3 loaves depending on the size of your pans (you can cut it in 1/2 if you want, but... everyone will be eating it so it will go fast).
4 eggs
3 cups sugar - preferably raw
1 cup butter or fat substitute (like Wonderslim)
2 cups bananas
1/2 cup water (use 1/3 cup if using Wonderslim)
Mix all this together set aside. Sift together...
1 tsp cinnamon (or more)
1 tsp cloves (no more)
1 1/2 tsp salt
3 1/3 cups flour
2 tsp baking soda
1/2 tsp baking powder
optional - 1/2 cup chopped nuts
Add dry ingredients to wet, mix all ingredients well, then pour into loaf pans and bake at 350 for 1 hour. Remove from pan after about 5 minutes. Ymmmmmm
enjoy.
makes 2- 3 loaves depending on the size of your pans (you can cut it in 1/2 if you want, but... everyone will be eating it so it will go fast).
4 eggs
3 cups sugar - preferably raw
1 cup butter or fat substitute (like Wonderslim)
2 cups bananas
1/2 cup water (use 1/3 cup if using Wonderslim)
Mix all this together set aside. Sift together...
1 tsp cinnamon (or more)
1 tsp cloves (no more)
1 1/2 tsp salt
3 1/3 cups flour
2 tsp baking soda
1/2 tsp baking powder
optional - 1/2 cup chopped nuts
Add dry ingredients to wet, mix all ingredients well, then pour into loaf pans and bake at 350 for 1 hour. Remove from pan after about 5 minutes. Ymmmmmm
enjoy.
Carb Bars
In a day that is anti-carbs... there are a few of us out there that still need them, like athletes! Carbs are needed for immediate energy. Try these.
1 cup light corn syrup
1 cup sugar - preferably raw
3/4 cup peanut butter
1-2 tbsp protein powder
4 cups Grape-nut type cereal
In a medium sauce pan, heat first 3 ingredients over medium heat until it boils, then remove from heat. Add protein powder and cereal, stir well, press into a 13x9 inch pan that has been lined with waxed paper and lightly coated with non-stick cooking spray. Let cool completely - cut into bars.
1 cup light corn syrup
1 cup sugar - preferably raw
3/4 cup peanut butter
1-2 tbsp protein powder
4 cups Grape-nut type cereal
In a medium sauce pan, heat first 3 ingredients over medium heat until it boils, then remove from heat. Add protein powder and cereal, stir well, press into a 13x9 inch pan that has been lined with waxed paper and lightly coated with non-stick cooking spray. Let cool completely - cut into bars.
High Potassium Date Bars
These are tasty high nutrient organic date bars. I know it sounds "healthy" and all but try them... ya just might like em. If you like dates these will be a definite hit. Each bar will give you about 265mg of Potassium as well as other nutrients essential to an athlete. Before and after I do something active I actually crave these. Note: a daily tolerance on Potassium is 18,000mg, so these... aren't too much.
2 cups rough chopped organic dates, medjool are best, but any sticky non floured organic date will do.
1 cup organic raw oatmeal, could be mixed with 7-grain flakes for variation
up to 1/4 cup coarsely chopped organic raw nuts, your choice (preferably not peanuts)
2 tbsp full flavor molasses, light flavor will do but it doesn't contain as much potassium.
1 tsp vanilla
1 tbsp honey, corn syrup or maple syrup.
Mix dates, oatmeal and nuts until dates are coated and not sticking together. Then add remaining ingredients, mix well. Line a 6 x 9inch baking pan with
plastic wrap or wax paper, press mixture firmly into the bottom of the pan. Place another piece of wrap on top the mixture, continue to press until very well packed. The more packed the mixture the better the bar will hold together. Place an object that can fill the space of the pan (usually a vhs video or small book will suffice). Place put a heavy object on top of the book and place in refrigerator (usually you will have an item in the frig that can work fine). Keep in frig for several hours, usually overnight is best.
Take out bars in morning, cut into 12 pieces. Take these with you on your ride, hike or whatever adventure you have for the day. They keep perfectly out of the frig and in a backpack. The more they are smushed the better they are.
2 cups rough chopped organic dates, medjool are best, but any sticky non floured organic date will do.
1 cup organic raw oatmeal, could be mixed with 7-grain flakes for variation
up to 1/4 cup coarsely chopped organic raw nuts, your choice (preferably not peanuts)
2 tbsp full flavor molasses, light flavor will do but it doesn't contain as much potassium.
1 tsp vanilla
1 tbsp honey, corn syrup or maple syrup.
Mix dates, oatmeal and nuts until dates are coated and not sticking together. Then add remaining ingredients, mix well. Line a 6 x 9inch baking pan with
plastic wrap or wax paper, press mixture firmly into the bottom of the pan. Place another piece of wrap on top the mixture, continue to press until very well packed. The more packed the mixture the better the bar will hold together. Place an object that can fill the space of the pan (usually a vhs video or small book will suffice). Place put a heavy object on top of the book and place in refrigerator (usually you will have an item in the frig that can work fine). Keep in frig for several hours, usually overnight is best.
Take out bars in morning, cut into 12 pieces. Take these with you on your ride, hike or whatever adventure you have for the day. They keep perfectly out of the frig and in a backpack. The more they are smushed the better they are.
Mixed-up Macaroons
You want something sweet but not mess up your training diet? EAT ONE OF THESE! I needed a refocus on your typical macaroon and this did the trick. Good to take along with you on a trip, in the car or even a mid race treat. These aren't made with your typical quick carb sugars these will help you hold out of the quick burn and sugar lows. TRY'EM!
3 egg whites
1/2 tsp vanilla
1/3 cup Xylitol
2 cups cornflakes (un-sweetened)
1 1/3 cup unsweetened flaked coconut
1/2 cup chopped nuts (walnuts or almonds are best, you can use others)
optional - add 1/4 cup rasins
Beat egg whites with a dash of salt and vanilla to soft-med peaks, gradually add Xylitol in very small amounts, beat to stiff peaks. Fold in cereal, coconut and
nuts.
Drop from teaspoon onto lightly greased/sprayed cookie sheet. Bake at 350 degrees for 18 - 20 minutes. Tops of cookies will brown as they bake, don't remove early or they will be too soft. When done remove from oven and take off cookie sheet immediately. If they stick, return cookie sheet to oven to soften. Makes about 3 dozen.
or try them like this
3 egg whites
1/2 tsp vanilla
1/3 cup Xylitol
1 cup cornflakes
1 cup unsweetened flaked coconut
1/4 cup almond flour
Beat egg whites with a dash of salt and vanilla to soft-med peaks, gradually add Xylitol in very small amounts, beat to stiff peaks. Fold in cereal, coconut and
nuts flour.
Dust cookie sheet with additional almond flour if desired, other wise, drop from teaspoon onto lightly greased/sprayed cookie sheet. Bake at 350 degrees for 18 - 20 minutes. Tops of cookies will brown as they bake, don't remove early or they will be too soft. When done remove from oven and take off cookie sheet
immediately. If they stick, return cookie sheet to oven to soften. Makes about 2 dozen.
3 egg whites
1/2 tsp vanilla
1/3 cup Xylitol
2 cups cornflakes (un-sweetened)
1 1/3 cup unsweetened flaked coconut
1/2 cup chopped nuts (walnuts or almonds are best, you can use others)
optional - add 1/4 cup rasins
Beat egg whites with a dash of salt and vanilla to soft-med peaks, gradually add Xylitol in very small amounts, beat to stiff peaks. Fold in cereal, coconut and
nuts.
Drop from teaspoon onto lightly greased/sprayed cookie sheet. Bake at 350 degrees for 18 - 20 minutes. Tops of cookies will brown as they bake, don't remove early or they will be too soft. When done remove from oven and take off cookie sheet immediately. If they stick, return cookie sheet to oven to soften. Makes about 3 dozen.
or try them like this
3 egg whites
1/2 tsp vanilla
1/3 cup Xylitol
1 cup cornflakes
1 cup unsweetened flaked coconut
1/4 cup almond flour
Beat egg whites with a dash of salt and vanilla to soft-med peaks, gradually add Xylitol in very small amounts, beat to stiff peaks. Fold in cereal, coconut and
nuts flour.
Dust cookie sheet with additional almond flour if desired, other wise, drop from teaspoon onto lightly greased/sprayed cookie sheet. Bake at 350 degrees for 18 - 20 minutes. Tops of cookies will brown as they bake, don't remove early or they will be too soft. When done remove from oven and take off cookie sheet
immediately. If they stick, return cookie sheet to oven to soften. Makes about 2 dozen.
Mochi / Rice Cake
This is a desert or treat for those that don't do well with wheat flour, or want anything too heavy in their gut. Very very tasty, especially when they are home
made. These are a great carb snack for the trails. This recipe makes a few so share them with your friends or eat them all. Because they don't have preservatives they don't last but a few days out of the fridge... but if you put them in the fridge... they get hard. We tend to eat them all in about 24 hours, so not really a problem with us, but they are best eaten fresh.
1 - 1lb box of sweet rice four (about 16oz)
2 cups coconut milk (1 14oz can plus 2tbsp water)
3 whole eggs
1 - 2 cups sugar (all depends on how sweet you like them, 2 cups... is sweet but not too sweet)
1tsp oil
optional - 2 tsp vanilla (not necessary unless you want a sweeter taste with less sugar)
optional - walnuts (or other nuts), raisins or other dried fruit.
Put everything together in a bowl, mix very well, a small whisk works well to incorporate all the ingredients as long as you use it to stir only, DO NOT BEAT
MIXTURE, too much air in mix will change consistency. After mixing pick up bowl and with a medium/heavy tap hit it on the counter a few times to allow excess air to rise out of mixture. Pour in very lightly sprayed rectangle pan, bake in a 350 degree oven for about 45 minutes or light brown. Cool and cut into
whatever size pieces you'd like.
made. These are a great carb snack for the trails. This recipe makes a few so share them with your friends or eat them all. Because they don't have preservatives they don't last but a few days out of the fridge... but if you put them in the fridge... they get hard. We tend to eat them all in about 24 hours, so not really a problem with us, but they are best eaten fresh.
1 - 1lb box of sweet rice four (about 16oz)
2 cups coconut milk (1 14oz can plus 2tbsp water)
3 whole eggs
1 - 2 cups sugar (all depends on how sweet you like them, 2 cups... is sweet but not too sweet)
1tsp oil
optional - 2 tsp vanilla (not necessary unless you want a sweeter taste with less sugar)
optional - walnuts (or other nuts), raisins or other dried fruit.
Put everything together in a bowl, mix very well, a small whisk works well to incorporate all the ingredients as long as you use it to stir only, DO NOT BEAT
MIXTURE, too much air in mix will change consistency. After mixing pick up bowl and with a medium/heavy tap hit it on the counter a few times to allow excess air to rise out of mixture. Pour in very lightly sprayed rectangle pan, bake in a 350 degree oven for about 45 minutes or light brown. Cool and cut into
whatever size pieces you'd like.
Peanut-Butter Granola Bars
Preheat oven to 300 degrees. Line a 8-inch square baking pan with wax or parchment paper, leaving a 2-inch overhang at two opposite ends.
In a small sauce pan mix together the following:
1 1/2 Tbsp Wonderslim (or fat replacement)
1/2 cup light brown sugar
1/2 cup creamy peanut or almond butter
1/2 tsp cinnamon
1/4tsp salt
1 tbsp water
Stir over low heat until sugar is dissolved, about 5 minutes. Let cool slightly, then whisk in 1 large egg white. Pour mixture immediately over:
1/2 cup rolled oats
1/2 cup dried cranberries, chopped dates or raisins
1/2 cup sliced almonds, walnuts or pecans
Stir until all is well mixed. Pour mixture into lined pan and smooth out. Bake in oven until top is firm, about 30 minutes. Take out of oven and let cool about 10 minutes. Carefully lift bars by wax paper out of the pan, let cool completely. Once cooled cut into bars. Sore in air-tight container. These are great for backpacking and quick energy along any training route.
In a small sauce pan mix together the following:
1 1/2 Tbsp Wonderslim (or fat replacement)
1/2 cup light brown sugar
1/2 cup creamy peanut or almond butter
1/2 tsp cinnamon
1/4tsp salt
1 tbsp water
Stir over low heat until sugar is dissolved, about 5 minutes. Let cool slightly, then whisk in 1 large egg white. Pour mixture immediately over:
1/2 cup rolled oats
1/2 cup dried cranberries, chopped dates or raisins
1/2 cup sliced almonds, walnuts or pecans
Stir until all is well mixed. Pour mixture into lined pan and smooth out. Bake in oven until top is firm, about 30 minutes. Take out of oven and let cool about 10 minutes. Carefully lift bars by wax paper out of the pan, let cool completely. Once cooled cut into bars. Sore in air-tight container. These are great for backpacking and quick energy along any training route.
Scones
These are great breakfast especially when they are warm from the oven. Split the middle, add some jam or fresh fruit, put a couple in a baggie and you have
excellent snack wherever it is you are headed.
2 cups sifted all-purpose flour
3 tsp baking powder
1/2 tsp salt
1/4 cup butter, margarine or shortening (you can also use a oil-free mixture here without having to alter the remaining ingredients. Make sure to follow the
directions on the package before using.)
1 tbsp protein powder (either soy, whey or rice works fine)
1 cup milk
Sift (if you can) dry ingredients into a bowl, cut in butter until its crumbly. Add milk and stir together ingredients until just mixed, do not over mix. Turn
dough onto lightly floured surface (dough should stay soft) Knead gently 10 - 12 strokes, roll or pat dough till about 1 inch thick and squareish. Cut dough with knife into triangles. Place on un-greased baking sheet and bake at 425 degrees until golden, about 12 - 15 minutes. Best served warm with raspberry or strawberry jam, but also keeps well when tossed in a pack.
excellent snack wherever it is you are headed.
2 cups sifted all-purpose flour
3 tsp baking powder
1/2 tsp salt
1/4 cup butter, margarine or shortening (you can also use a oil-free mixture here without having to alter the remaining ingredients. Make sure to follow the
directions on the package before using.)
1 tbsp protein powder (either soy, whey or rice works fine)
1 cup milk
Sift (if you can) dry ingredients into a bowl, cut in butter until its crumbly. Add milk and stir together ingredients until just mixed, do not over mix. Turn
dough onto lightly floured surface (dough should stay soft) Knead gently 10 - 12 strokes, roll or pat dough till about 1 inch thick and squareish. Cut dough with knife into triangles. Place on un-greased baking sheet and bake at 425 degrees until golden, about 12 - 15 minutes. Best served warm with raspberry or strawberry jam, but also keeps well when tossed in a pack.
Trail Mixes & Granola
Nut Monger
Mix together:
1 cup unsalted walnuts
1 cup unsalted amonds
1 cup salted pistacios
1 cup salted cashews
1 cup raw pinenuts
optional - 1 cup coconut chunks
1 cup unsalted walnuts
1 cup unsalted amonds
1 cup salted pistacios
1 cup salted cashews
1 cup raw pinenuts
optional - 1 cup coconut chunks
