Weekly sales appropriate for storage

Not much out there this week that’s good for just storing as is.

Costco has $2.50 off a case of low-sodium chicken broth.  And $50 off the fancy red Kitchenaid. Also $5 off of Van Houte coffee 80-pack which brings it to just under 50 cents a pod.  (Still bad for the environment, I’m trying to use the mini pod and my own coffee more often, but it’s just so darn easy at 6am)

No Frills has has mixed beef and pork, ground together $2.97/ lb.  This will need freezing or canning, but if you’re a fan of freezer meals or ready made canned food, this is great! They also have chicken drumsticks or thighs for $2.27/ lb, same caveat as above.  Also Rooster Brand coconut milk 88 cents/ can.  I bought 24 of that, so judge accordingly!

Independent has PC (Keurig) pods $17.99/ 40, great price.  PC Blue menu cereal or granola, asst sizes up to 750g $3.49.Dole 100% Juice, 12 cans (34-355ml) $5.99. Maxwell House ground coffee, 925g can $8.99.  PC pure maple syrup, 500ml $6.99.Huy Fong Sriracha hot chili sauce,740 mL $2.88

Savoury protein bars #1


Attempt #1. A bit crumbley, and bland.   Needs more salt, more spices, and more pumpkin puree.   Maybe some sriracha sauce.
But almost entirely from food storage! Dried navy beans, hemp protein powder, spices, canned pumpkin. …
The recipe is adjusted from the Ultimate Power Bar recipe I posted a while back.
When I get it perfect, I’ll post this specific recipe.

Target starts liquidation soon.

As much as I loathe US big box stores coming up here,  paying minimum wage and part time hours without benefits,  and driving Canadian stores out if business or just buying them to close them down,  screwing up our economy,  increasing the number of working poor and screwing up our employment and poverty stats….
What was my point?
Oh yeah, I really loath Target applying for bankruptcy protection while owing $5 BILLION in back taxes, rent and wages,  and paying the failed CEO millions in severance. …
Right…. The liquidation sales may be worth going to.  They apparently have warehouses of stuff (which never made it onto the shelves while they were open) which will he marked up to 80% off.  Starting as soon as next week,  depending on which news sources you believe.
I went to the clearance racks after Halloween and found skull shaped bottles marked from $4.99 to $1.50. 
So I may go look for canning stuff, food storage and organizing stuff. … Things that will cost them a fortune to sell to me.
Especially ethnic foods,  slow cookers, canning jars…

The ultimate energy bar formula!

Do you wish you could make your own protein-energy-power bars?  Do you want to get away from the chemicals, the allergens, the artificial sweeteners, the sad lack of non-horrifyingly-sweet bars out there?  If you’re like me, I’m sick to death of overly sweet, dessert bars when I want a protein grab-n-go breakfast.

Here is your answer.  Adapted from this recipe, on this website No Meat Athlete (I got permission to both adapt and post, don’t panic, children) this is truly the ultimate recipe.

And most ingredients can come from food storage, so you can buy on sale and wait for it.  I’m planning to try a sweet curry pumpkin batch, maybe a Thai with pineapple batch?  I’ll post recipes if they work out.

The Ultimate Energy Bar Formula

The best mix and match game ever!

  • 1 454g-500g can of beans, drained and rinsed (or 1.5 cups cooked beans)
  • ½ cup binder
  • ¼ cup sweetener
  • ¼ cup soft sweet fruit
  • 1 teaspoon of extract (optional)
  • 1 teaspoon of dry spice (optional)
  • ¼ teaspoon sea salt
  • 5 cups of oats (you can toast them if you want but I can’t tell the difference)
  • 1 cup dry base ingredient
  • 1 cup stir-ins

In a food processor, combine beans, binder, sweetener, soft fruit, extract, spice, and salt until smooth.  Add the oats and dry base ingredients and pulse just to combine.  Add stir-ins and pulse again just to combine.  If the consistency seems spreadable, you’re good.  If it’s too dry, add 1/4 cup of water; if it’s too runny, add an additional 1/4 cup of the dry base ingredient.

Grease 13×9 pan with baking spray or rub with 1 tablespoon  coconut oil, then spread mixture into pan.

Bake at 350 degrees for 15-18 minutes.

Note: You should use unsalted, unsweetened versions of the ingredients, and control the sweetness and saltiness through the sweetener and added salt.

Recommended beans (no sauce or spice)

  • White beans
  • Black beans
  • Pinto beans
  • Chickpeas
  • Adzuki beans

Recommended binders

  • Almond butter
  • Peanut butter
  • ¼ cup of ground flax seed mixed with ¼ cup water
  • Pureed pumpkin
  • Mashed avocado
  • Any nut butter

Recommended sweeteners

  • Maple syrup
  • Brown rice syrup
  • Agave nectar
  • Honey

Recommended soft, sweet fruit

  • Applesauce
  • Mashed banana (about half of one)
  • Chopped dates (remove the pits!)
  • Crushed pineapple

Recommended optional extracts

  • Vanilla
  • Almond
  • Lemon
  • Coconut
  • Coffee
  • Pistachio

Recommended dry spices

  • Cinnamon
  • Ginger
  • Nutmeg
  • Cardamom
  •  Instant coffee
  • Five-spice
  • Pie spices

*For stronger spices like nutmeg and cardamom, use just a ¼-½ teaspoon and combine with less intense spices like cinnamon.

Recommended dry base ingredient (a combination is usually best)

  • Protein powder (we’re fans of hemp, rice, and pea protein)
  • Brown rice flour
  • Spelt flour
  • Cocoa (max ½ cup)
  • Spelt flour
  • Buckwheat flour
  • GF high-protein flour blend

Recommended stir-ins

  • Shredded coconut
  • Dried cranberries
  • Raisins
  • Dried apricots
  • Chopped nuts
  • Cacao nibs
  • Dry cereal
  • Crushed pretzels
  • Chocolate chips

So that’s the basic formula! To help get you started, here are three variations Christine came up with.  For each of them, follow the same procedure from above for mixing and baking.


Example #1: chocolate black bean happy bars

  • 1 can of black beans, drained and rinsed (about 1.5 cups)
  • ½ cup almond butter
  • ¼ cup honey
  • ¼ cup mashed banana
  • 1 teaspoon vanilla extract
  • ¼ teaspoon salt
  • 1.5 cups of oats
  • 1/2 cup cocoa + ½ cup brown rice flour
  • ½ cup shredded coconut + ½ cup raisins

Example #2: cranberry-pistachio protein bars

  • 1 can chickpeas, drained and rinsed
  • ½ cup binder: ¼ cup of ground flax seed with ¼ cup water
  • ¼ cup honey
  • ¼ cup applesauce
  • 1 teaspoon vanilla extract
  • 1 teaspoon of cinnamon
  • ¼ teaspoon salt
  • 1.5 cups of oats
  • 1 cup vanilla protein powder
  • ½ cup pistachios + ½ cup dried cranberries

Example #3: maple pumpkin health bars

  • 1 can of great northern beans, drained and rinsed
  • ½ cup pureed pumpkin
  • ½ cup maple syrup (use more maple syrup in place of the sweet fruit here, for more maple flavor)
  • OR use 1/4C mashed pumpkin
  • 1 teaspoon pumpkin pie spice
  • ¼ teaspoon salt
  • 1.5 cups of oats
  • 1 cup spelt flour
  • 1 cup raisin bran cereal

– See more at: http://www.nomeatathlete.com/homemade-energy-bar-recipe/#sthash.luF96avr.dpuf

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