Homemade Energy Bar

You Are What You Eat
Not all energy bars are created equal. Although somehow implied, energy bars are not necessarily healthy, depending on what goes into it. Some actually use hydrogenated vegetable oils, saturated sugar, etc. Commercial energy bars are...let's face it - profit driven. It means they use the cheapest ingredients they can get to meet the legal standard and charge it as high as they can while remaining competitive. You can bypass all of that by simply making your own. It's not as hard to make as most people think, and you spend so much less. In my own parlance, "I know what shit goes into my mouth".

Utensils:

• sauce pan
• frying pan
• big mixing bowl
• wooden spatula
• whisk
• shallow tray, about 1/3" deep

Ingredients:

• 1.5 cups of instant oats, Golden Oats Instant (P100/800 grams)
• 1 cup raisins, Sevilla Raisins (P50/200 grams)
• 1 cup of skinless raw peanuts (P77/500g)
• 1/4 cup muscovado sugar, Eagle Muscovado (P60/kilo)
• 1 cup of marshmallows (P25/130 grams)
• 3 tablets of chocolate tablea, Marinella pure tablea (P160/220 grams)
• 1/4 cup Nutella (P164/200g jar)
• 1/4 cup Anchor Butter (P117/block)
• wax paper (P80, one roll of 23m, Reynolds)

Granola Mixture

• 1 kilo instant oats, Golden Oats Instant (P120/1k)
• 400g raisins, Sevilla Raisins (P50/200 grams)
• 1 kilo skinless raw peanuts (P154/kg)
• 720g cashews, Planters roasted cashews (P84/240 grams)

Butter Mixture

• 1.5 cups muscovado sugar, Eagle Muscovado (P60/1 kilo)
• 500g marshmallows (P96/500 grams)
• 10 tablets of chocolate tablea, 60 pieces, Marinella pure tablea (P160/220 grams)
• 400g or 14.1 oz Crumpy Hazelcut Spread, one jar (P250/400g jar)
• 2 blocks Anchor Butter (P117/block)
• 2m wax paper Reynolds, Reynolds = P7/batch (P80/23m roll)

Utilities

• sticker (P1/logo sticker)
• container (P7.5/container)

1. heat the oats in the frying pan without oil - for dry roasting. Set aside.
2. in the same frying pan (without the oats), dry roast the raw peanuts, mixing frequently until cooked
3. in a big bowl, mix together the oats, peanuts and raisins
4. in a big cooking wok/pan on very low heat, melt the butter, then add the sugar, add the marshmallows, tablea (crushed preferably for quick melting) and hazelnut spread. Mix together using whisk until well blended and into a pourable consistency - this is the sugar mixture
5. add the oat mixture in one-cup increments to the sugar mixture. Mix them together using a wooden spatula. The mixture will harden fast making continued mixing a challenge. Make sure they are all blended well before the mixture becomes too hard to manage
6. while still warm, put the blended mixture into a shallow tray (lined up with wax paper) and use a rolling pin (or wine bottle) and roll on the top rim of the tray for a flat consistency
7. cover the tray and put in the fridge to harden
8. when hard, you can cut it up into bite-size pieces

Tips:

• you can use peanut butter instead of Nutella to keep cost down. You can also add almonds or other nuts
• when cutting up the big block into little bite-size pieces, use a heated knife - it will cut through the block more easily

Ending Thoughts
Energy bars are indispensable - they keep long so you can bring them with you on long travels for snacks to bridge those hunger pangs. Just bring water to wash it down with. For mountain climbing, mountain bike rides or long treks, it's a priceless companion.

--- TheLoneRider

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