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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

Free ebooks, today ONLY!

How to can beef to save money and time with quick, easy, delicious family recipes (I CAN CAN!! Frugal Living Series Book 1)

  USA., and Canada

Canning & Preserving – Secrets To Canning And Preserving For Beginners: Your Ultimate Guide To Canning And Preserving Food In Jars (Canning & Preserving, … Supplies, Canning Jars, Canning Meat)

USA, and Canada