A Scout’s Campfire

Ken’s Trail Bars

May 18th, 2007 spryken

As I was contemplating an upcoming 3 day trip on the Appalachian Trail, I pondered what food I was going to take. I do not like a lot of the “Power” bars or meal replacement bars. There are exceptions like the Clif Bars. Being somewhat of a cook and a little adventurous, I decided to see what I could come up with on my own.

I started by searching Body Building websites for recipes for Protein bars. Then I looked at websites for hiking/backpacking and cycling for Energy bar recipes. After reviewing these sites, I headed to the store and then the kitchen.

Here is what I came up with:

• 1 cup Oatmeal
• 1/2 cup wheat germ
• 1/2 cup sesame seeds
• 1 cup slivered almonds
• 1 cup sliced, dried apricots
• 1 cup raisins
• 1 cup vanilla flavored protein powder
• 1/2 cup non-fat dry milk powder
• 1 cup light corn syrup
• 3/4 cup sugar
• 1 1/4 cup peanut butter
• vegetable spray

Toast the oats, wheat germ and sesame seeds in a 350 F oven for about 10 minutes, stirring occasionally. Combine with the almonds, apricots, raisins, protein powder and powder milk. Be sure the raisins and apricots are well distributed and coated with the dry ingredients.

Heat the corn syrup and sugar in a large pot until just boiling and the sugar has melted. Remove from heat, stir in the peanut butter and vanilla extract. Add the dry ingredients and stir. It will be stiff, so use a strong spoon. Spray a 9×13 inch pan with vegetable spray. Spoon into greased pan and spread evenly. Allow to cool at room temperature.

Cut into squares (approximately 20-24).

I used quick oats, but whole oats will work too. You can sometimes find bulk sesame seeds at specialty markets or in the Natural/Organic sections of your grocery store, this is much cheaper than what you can find on the spice isle. If you don’t like apricots try some other dried fruit that you do like. One of my step-sons doesn’t like apricots, so I promised I would try mango or papaya and coconut next time. Maybe some banana chips would be a good addition too.

I have made these several times and am looking forward to enjoying them on the trail. I let some co-workers try them and now they are trying to get me to sell them. They are not body builders or even outdoor enthusiasts so they don’t care about the calorie dense blend of carbs for quick energy with protein for sustained energy. They just like the taste. There is one cyclist at work that is planning to make some for his next bike event.

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