Bolster Bars

[Bolster]

I have been working on a lil project; been trying to make a meal-substitute food bar that meets these criteria:

1) relatively inexpensive to make from common, wholesome ingredients;
2) tasty enough that my 6 year old will enjoy them;
3) balanced in terms of carbs, protein, and fat. And by "balanced," I mean that you get about the same percentage of your daily requirement of each. Haven't met that goal...yet!

I've had the help of a family member who's a nutritionist and chef along the way. Even then, this has not been easy, several past batches have been gastronomic failures, and a couple have been pleasant successes. The goal I'm missing is, it's sooo easy to get too much fat. Previous versions have been running percentages of 12C-12P-20F (the 20% being fat, unfortunately). Which means I've not yet found a sufficiently balanced recipe. I'd want to see those percentages pretty much the same all the way across, such as 12-12-12.

The main ingredients are oats and corn. Ingredients in smaller amounts are: soy powder, sugar, flax seed, oil, salt, nuts, raisins, chocolate chips, and water.

I keep blowing the fat budget. If I take out any more oil the stuff won't bind together, it's like powder and it needs a certain amount of oil to hang together into a bar. I refuse to take out the chocolate chips; without them there is no joy. So that leaves the flax seed (which is really good for you) or the nuts, and I've decided to reduce the nuts.

Problem is, there goes the crunch. So...any ideas of what to add to the recipe that will increase the crunch potential? Without adding fat? The crunch would need to make it through the wetting, mixing and baking stages, so most crunchy cereals would not help; they'd go soggy.

[Bushflyr]

I wouldn't worry too much about the total fat content as long as it's all good fat. In this case nuts and coconut oil, which doesn't go rancid, firms up better than butter, and is chock full of good fats. Skip the corn flakes as they're just useless filler. Full of air, and probably GMO. I'm not sure what the nutrition breakdown is, but more fat and protein is definitely what you want in a bar for long lasting compact energy.

HERE (http://smittenkitchen.com/2010/02/thick-chewy-granola-bars/) is the best granola/energy bar recipe I've ever come across. My modifications are in bold. I use prunes as part of the dried fruit for moistness. Between that, the Craisins and the honey there's enough sweetness to cut out the sugar. They're really soft when they come out of the oven, but firm up well in the fridge. (Although you don't necessarily need to chill them.)

1 2/3 cups quick rolled oats (if gluten-free, be sure to use gluten-free oats)
0 to 3/4 cup granulated sugar (I used 1/8 c on my last batch and they were still pretty sweet. Going to cut out the sugar all together on the next. )
1/3 cup oat flour (or 1/3 cup oats, processed till finely ground in a food processor or blender)
1/2 teaspoon salt
1/4 teaspoon ground cinnamon
2 to 3 cups dried fruits and nuts (total of 10 to 15 ounces)* (I use about 50/50 and the full 3 cups erring towards more nuts depending on what I have lying around.)
1/3 cup peanut butter or another nut butter (I used almond butter) (optional)
1 teaspoon vanilla extract (optional, namely because I was not convinced that the flavor came through)
6 tablespoons melted butter (I use coconut oil)
1/4 cup honey, maple syrup or corn syrup (I use honey)
2 tablespoons light corn syrup (see Note above) (I leave it out.)
1 tablespoon water

Preheat the oven to 350°F. Line an 8″ x 8″ x 2″ pan in one direction with parchment paper, allowing it to go up the opposing sides. Lightly grease the parchment paper and the exposed pan, or coat with a non-stick spray.

Stir together all the dry ingredients, including the fruit and nuts. In a separate bowl, whisk together the vanilla, melted butter or oil, liquid sweeteners and water. Toss the wet ingredients with the dry (and peanut butter, if you’re using it) until the mixture is evenly crumbly. Spread in the prepared pan, pressing them in firmly to ensure they are molded to the shape of the pan. (A piece of plastic wrap can help with this, as you press down on the back of it.)

Bake the bars for 30 to 40 minutes, until they’re brown around the edges — don’t be afraid to get a little color on the tops too. They’ll still seem soft and almost underbaked when you press into the center of the pan but do not worry, they’ll set completely once completely cool.

Cool the bars in their pan completely on a cooling rack. (Alternately, after about 20 minutes you can use your parchment “sling” to lift and remove the bars, and place them in their paper on the rack to cool the rest of the way. This can speed the process up.)

Once cool, a serrated knife (or bench knife) to cut the bars into squares. [Updating to note, as many had crumbling issues:] If bars seem crumbly, chill the pan of them further in the fridge for 30 minutes which will fully set the “glue”, then cut them cold. To store, wrap the bars individually in plastic or stack them in an airtight container. In humid weather, it’s best to store bars in the refrigerator. They also freeze well.

*Suggestions: Dried cranberries, apricots, pecans, sunflower seeds, coconut, walnuts, sesame seeds, pepitas, dried pples or even chocolate chips. My mix: 1/2 cup wheat germ, 1 cup dried cherries, 1 cup walnuts, 1/2 cup pecans and 1/2 cup dried unsweetened coconut flakes. Because my pieces were all pretty coarse, I pulsed them in the food processor a few times to break it up a little, though this isn’t necessary if you don’t mind yours chunkier.

[bdcochran]

3600 Calorie Mainstay Food Bar

Food Ration-Mainstay Bars 3600
A United States Coast Guard Approved 3 day survival supply with a 5 year shelf-life.


Your Price: $5.95


Why Mainstay food rations?
Because they are prepared under strict supervision in their own bakery, right here in the U.S to ensure consistent quality and freshness!

Key Benefits

* 5 year Shelf Life

* Non-Thirst Provoking

* Withstands Temperatures of -40 F to 300F (-40C to 149C)

* Ready to Eat: Each package contains 9 pre-measured 400 calorie meals.

* Individualized Portions eliminate the messy breaking-up that occurs with other bars

* Allows for on-land emergency consumption in a high-stress active situation.

* Contains no cholesterol or tropical oils.

* Meets the US Coast Guard standards (160.046/23/0). It's new modern packaging even meets the stringent guidelines set by the Department of Defense (SOLAS 74/83).

* Enriched with vitamins and minerals exceeding the RDA requirements.

* Pleasant lemon flavor which appeals to everyone.

* Mainstay is Kosher and it meets the dictates for Halal.

[Bushflyr]

3600 Calorie Mainstay Food Bar

Those aren't even food, they're a lab experiment. :shocked: And over 50% of the calories come from the absolute worst kind of fat.

INGREDIENTS: ENRICHED FLOUR, (ADDED VITAMINS A, B1, B2, D, E, B6, B12, NIACIN, IRON, FOLIC ACID, MAGNESIUM, PANTOTHENIC ACID, CALCIUM, PHOSPHOROUS), VEGETABLE SHORTENING, (PARTIALLY HYDROGENATED SOYBEAN AND COTTON SEED OILS), GRANULATED SUGAR, CORN STARCH, CORN SYRUP, NATURAL LEMON FLAVOR, ARTIFICIAL BUTTER FLAVOR, ARTIFICIAL VANILLA FLOWER, (TANTRAZINE, FD AND C YELLOW #5, FD AND C RED # 40), ARTIFICIAL COLOR, ASCORBIC ACID (VITAMIN C), GAMMA/DELTA TOCOPHEROIS AS A NATURAL ANTIOXIDANT

[bdcochran]

S.OS. bars

All age groups from infants through elderly.
Dietary Standard:
Complies with Halal and Vegetarian requirements.
Product Use:
Can be eaten as is without any preparation. For infants, elderly, or injured people,
can be mixed with liquids for drinking or mashed into a porridge.
Per Ration Contents;
3,600 kcal (15,000 kj). Contains 9 individually wrapped servings.
2,400 kcal (10,000 kj). Contains 6 individually wrapped servings.
EACH SERVING of S.O.S fortified food bars provides 400 kcal of energy

Main Ingredients:
PER SERVING 2400 & 3600 CALORIE PACKETS
CALORIES ......................400 kcal
PROTIEN ......................... 3.6 % ...............................3 g
CARBOHYDRATES ........ 65.6 % .............................52 g
FAT .................................. 25.7 % ............................. 20 g
SODIUM .......................... 0.12 % ............................. 95 mg
PERCENTAGE U.S.D.A.
PROTIEN 4 % ------------- THIAMIN 25 % --------------VITAMIN A 15 %
VITAMIN C 15 % ------------ RIBOFLAVIN 15 % ------------NIACIN 15 %
INGREDIANTS:
Wheat flour, Vegetable shortening, Suger, Coconut, Corn Starch, Corn Syrup,
Multi-Vitamin Supplement and gras additives; Lecithin, Ascorbyl Palmitate as Antioxidant,
Calcium Propionate as Antimycotic, Citric Acid, Gaur Gum and salt as formulation aids.
MILLENNIUM ENERGY BAR:
Calories 409 kcal, Protien 8 g, Carbohydrates 53 g, Fat 19 g, Sodium 0.50 mg, Cholestrol 0.
Wheat flour, Vegetable shortening, Suger, Coconut, Corn Starch, Corn Syrup,

Multi-Vitamin Supplement and gras additives; Lecithin, Ascorbyl Palmitate as Antioxidant,
Calcium Propionate as Antimycotic, Citric Acid, Gaur Gum and salt as formulation aids.

Wheat flour, vegetable shortening, sugar, coconut, corn starch, corn syrup, vitamins
Packaging:
Grease-proof, water/vapor-proof MIL-B-131 barrier material.
Heat sealed under partial vacuum.
Individual wrapping: FDA approved plastic film
Shelf Life: 5 year shelf life.
May be safely stored in all climatic conditions.

Nothing is perfect.

[Bushflyr]

Same issue. It's all shortening and sugar. Neither of which are good for your health or long term energy. It's just a sugar crash followed by a heart attack waiting to happen.

@Bolster. If your nutritionist could give a rough nutritional breakdown of my recipe that would be super cool.

[phil evans]

the coast guard approved emergency ration food bars are expected to be used short term, i.e. ~15 days.
15 days of "bad" food will keep you functioning.
"good" food does not have a 5year shelf life.

[Sam Spade]

What's it for? The Bolster Bar, what is it?

If you're making snacks, I kinda understand your push for balance. "Kinda", because the breakdown applies to an overall diet, not every piece of the diet.

But you posted this on S&P. In a survival situation, rules are different. Your body needs concentrated energy for high-stress problems. That's why we store fat of our own and burn it for fuel. That's why fat is in lifeboat rations, and in pemmican.

So, what are you looking to do?

[Bolster]

Thanks for the replies! LOL, I didn't expect a food fight to break out over my question (which nobody answered). Fielding a few comments/questions:

1) To do a basic nutritional analysis, first calculate your target amounts of calories, protein, and fat. Various websites will help you with this; for my age/weight/activity profile, my target is 2200 calories, 92 grams protein, 73 grams fat. Then go to this website, http://caloriecount.about.com/ which has every conceivable food item's nutrition (and a letter grade for nutritional value!), and do the calculations. I found it easiest to multiply up all ingredients to cups, then use a spreadsheet to express proportions in fractions of cups. My target is to get these bars balanced across all three measurements, so I'd be happy if a bar came out to 220 calories, 9 grams protein, 7 grams fat (for example, either more or less is OK, but in that proportion).

2) This is "rotational food." I make them and eat them and make more. My fridge generally has a couple dozen on tap at any time, enough to supplement the family for a couple of days. No, these are not for long-term storage; they should be eaten in a month or two. And since I actually eat these regularly, I don't want to be blowing my fat budget with them. And LOL, no, these are not intended as lifeboat rations.

3) Corn flakes are good nutritional carbs that add a nice texture to the bar. You can do much worse than corn. (I tried corn meal as a substitute in one batch...failure!) HOWEVER, any number of other breakfast cereals would work here.

4) Bushflyr, thanks for the recipe! I can tell by looking at the ingredients that the fat content with nuts, peanut butter, and butter, is very high, but for survival, as many have pointed out, that's desirable. I will have to make a batch and try them! They sound good!

SO....back to the question...anybody have ideas on how to add low-fat, tasty crunch? I really don't like soggy bars.

[Sam Spade]

Red wheat berries.

[bdcochran]

Bolster - not a food fight.

Unfortunately, there is no magic food that has an infinite shelf life, tastes good hot or cold, requires no water, requires no cleanup, is good for men, women and children.

So, I am allergic to almonds and coconut products and lactose intolerant. Other people have dietary problems.

We throw suggestions into the hopper and gain insights from other people dealing with the same issues.

Sometimes we misestimate - resulting in food being donated or thrown out from our reserves.

Perhaps the otimal solution is a combination of knowing natural food sources, knowing how to prepare food for consumption, mres, jerky, canned goods, long term storage items, hardtack, power bars, being the cook for a survival group or being the boss.

A professor lived on twinkies for a couple of months combined with vitamin and mineral supplements.

[Stevekozak]

What is the shelf life of your homemade bars? I think that will be an important variable to a SHTF situation.

[Stevekozak]

What is the shelf life of your homemade bars? I think that will be an important variable to a SHTF situation.
Never mind, I see you already answered this. Slow typer, me!! :wavey:

[G29Reload]

I can't believe the desired product isn't already on the shelves.

Standard sized.
Labeled with ingredients
Labeled with nutritional values
Labeled with expiration date.
shrinkwrapped in convenient sizes
airtight in a stay-fresh wrapper.

For like, 1.69 or 2.49, whatever.


This looks seriously not worth the bother.

[kirgi08]

It's there.'08.

Depends on ones market. :dunno:

[Bolster]

This looks seriously not worth the bother.

Thank you, G20Reload, both insightful and helpful. Yes, I'm sure you're better off eating the pre-packaged, highly processed, preservative-loaded, overpriced bars on the shelf. Why make your own fresh food, when you can get a large corporation to put it in a mylar package and market it to you for $5.95 each?

And think of all those fools who load their own ammo, instead of just buying it off the shelf...what are they thinking? Reloading ammo is so, like, totally seriously not worth the bother.

Red wheat berries.

Wow! I did not know these would add crunchiness! Thanks for the tip.

Unfortunately, there is no magic food that has an infinite shelf life, tastes good hot or cold, requires no water, requires no cleanup, is good for men, women and children.

True indeed. I was reacting to the unexpected contentiousness of some of the replies, on such a "bland" topic.

[Bushflyr]

So I ran my recipe through a calorie counter using 1.5c almonds, 1.5c prunes, almond butter, and coconut oil and came out with: (Hmmm, some FUBAR formatting.)


Ingredient.....Fat.....Carb....Protein....Sugar

Oats..............24.....216.....40...........8
Almonds ......109......40......46.........10
Al. butter........49......18......12...........0
Coconut Oil.....14........0.......0...........0
Prunes.............1.....167.......6.......100
Honey..............0.......70.......0.........70
.
.
Total.............197.....511....104.......188


All are in grams and it's obviously for the whole recipe. IIRC, I usually cut it into about 18 bars.

The protein could be boosted by adding some protein powder, I don't think it would hurt the flavor or texture at all. As far as lowering the fat you could cut the almond butter, it's listed as optional in the original recipe.


For the crunch, cornflakes may work in this recipe for a crispy type crunch, there's not much liquid to make them soggy. Or, you could give the nuts a good roasting prior to throwing them in for a heartier type crunch. :dunno:

It's interesting that the path most people take here is the stock up on guns, ammo, and 100 year shelf life food in your underground shelter method. I prefer the fish pond/aquaponic/garden and being friends with my neighbors method. (With guns, just because I like them) It worked for my grandparents and their grandparents before them. And it's a healthy way to live in the event the S doesn't HTF. The bomb shelter method, not so much.

[Bolster]

Bushflyr, interesting to see the tally, is it not? A few comments:

Prunes are often used as a partial substitute for shortening, however they also add a lot of moistness at the same time, which is the only reason I'm not using (my bars are on the dry side, so I use raisins). Prunes are a power food if ever there was one; too bad they invoke the "beavis and butthead giggle response" among the juvenile.

In my early recipes I was using powdered milk (expensive) and when I substituted protein powder (also expensive) I could not detect a difference in taste. In fact I can't tell it's there at all.

Roasting the nuts is a good idea, I have not tried that. I've been reviewing ingredients from Myoplex bars (my favorite prepared bar) and they load it up with soy. So I may give some roasted edamame a shot. They're very crunchy with a "neutral" sort of taste that may work well into the blend. I'm going to reduce my almonds by half and substitute edamame for the other. If my calcs are correct, that would be giving me 11% of my protein and 11% of my fat in a bar that provides 10% of my calories.

Good luck with your experimentations and please report.

[cowboy1964]

Ugh, cooking is not one of my hobbies. I don't even do the outside grilling thing (though I may start once I get a Volcano grill).

[G29Reload]

Thank you, G20Reload, both insightful and helpful. Yes, I'm sure you're better off eating the pre-packaged, highly processed, preservative-loaded, overpriced bars on the shelf. Why make your own fresh food, when you can get a large corporation to put it in a mylar package and market it to you for $5.95 each?

No need to be a dick about it. It just seems that the cost/benefit ratio isnt there, but whatever floats your boat. Besides, SHTF is about scrambling, grab and go emergencies, exigent circumstances. Are you gonna have to time to bake up a batch when the balloon goes up?

better off eating the pre-packaged, highly processed, preservative-loaded,

Not necessarily bad things.

And think of all those fools who load their own ammo, instead of just buying it off the shelf...what are they thinking? Reloading ammo is so, like, totally seriously not worth the bother.


Speaking as a reloader, this is apples and oranges. Reloading provides SERIOUS cost savings, 80% by my most recent production, over shelf prices. Your example, not so much.

Thank you, G20Reload.

You're welcome, Bolster!


Now, bushflyr's recipe looks tasty, I may try that just for fun.

Anyone out of vanilla extract can usually substitute some high proof bourbon for the same effect.

[gotplastic]

$5.99 each ??? Where are you shopping. You can get cases at BJs of Balance bars, Detour bars, etc.. When I'm buying something that my family may need to rely on I'll take something processed, properly sealed, tested, analyzed in a lab for nutrition over homebrew. Each to his own, good luck on your experiments.

[Bilbo Bagins]

Cliff Bars. Tasty, multiple flavors, cheap ($6 for a box of 6), enriched with vitamins, and one year shelf life.

http://4.bp.blogspot.com/-ziRn6wJ7tz0/Te4B5OH7JUI/AAAAAAAABew/M_EF01QNmDc/s400/clif-bar-range.jpg

http://quitehealthy.com/nutrition-facts/food-labels/labelL378811.gif

[Bolster]

$5.99 each ??? Where are you shopping?

I'm not shopping for bars, but the reference is from post #3 above. Also that's a price I've see at REI for some of their "designer" bars. Of course you can buy for less if you buy in bulk. Which, if you think about it, is exactly what I am doing.

Hey--all you guys who think that buying bulk pre-fab bars is the way to go, more power to you. Nowhere in this thread am I urging people to make their own. I really wasn't looking for advice whether I should buy or make, I was asking "what goes crunch." If you don't know, that's cool, but I want to make my own, OK? OK. Thought someone here may have gone down the same path and figured out how to make a crunchy BOB (bug out bar) but I guess not. Oh well, no biggie. I'll look elsewhere.

[98LS-WON]

I can't believe the desired product isn't already on the shelves.

Standard sized.
Labeled with ingredients
Labeled with nutritional values
Labeled with expiration date.
shrinkwrapped in convenient sizes
airtight in a stay-fresh wrapper.

For like, 1.69 or 2.49, whatever.


Edit, I didn't see the post above this.

This looks seriously not worth the bother.

They are, they are called CLIFF Bars. 30-30-40 I believe, and oganic if that matters to you. Not sure about shelf life, but they pack/travel well and are about 240 calories/bar in a lot of different flavors.

[gotplastic]

I'm not shopping for bars, but the reference is from post #3 above. Also that's a price I've see at REI for some of their "designer" bars. Of course you can buy for less if you buy in bulk. Which, if you think about it, is exactly what I am doing.

Hey--all you guys who think that buying bulk pre-fab bars is the way to go, more power to you. Nowhere in this thread am I urging people to make their own. I really wasn't looking for advice whether I should buy or make, I was asking "what goes crunch." If you don't know, that's cool, but I want to make my own, OK? OK. Thought someone here may have gone down the same path and figured out how to make a crunchy BOB (bug out bar) but I guess not. Oh well, no biggie. I'll look elsewhere.

OK. good luck with that, maybe try recipes.com or one of Martha Stewarts's sites.

[R_W]

Heavy on the fat is good for winter. Save that recipe for cold weather.

http://www.amazon.com/s/?ie=UTF8&keywords=soy+snacks&tag=googhydr-20&index=grocery&hvadid=1146215381&ref=pd_sl_q3ajvpdu3_b

Any of these soy crisps would work to get crisp plus protein, if you are OK with soy.

I gave up on making them crispy and went for chewy bars instead. My variation of these: http://hillpeoplegear.com/FreeResources/GranolaBarRecipe/tabid/687/Default.aspx

I add coconut chips (the big chunks, not the little shreds) and powdered milk instead of protein powder.

[Bolster]

Righteous, RW. Thanks!

[bdcochran]

In the quest for the perfect food source or food bar, take a few moments and google "foods of the civil war". Learn what soldiers of both sides ate when there was no refrigeration or modern food processing techniques.

Grim at a minimum. An immediate solution to the American obesity problem!

On the positive side, it destroys illusions and presents reality.

[Bolster]

Hard tack with weevils, if memory serves. (Carbs + protein.) Generally crumbled into coffee. Put those together and you have something equivalent to a modern energy drink.

[Bushflyr]

Always pick the lesser of two weevils.

[Bolster]

Always pick the lesser of two weevils.

Yes, yes wise advice. But the three monkeys on my desk are telling me to see, hear, and speak no weevil--so technically, I'm in violation here.

[bdcochran]

It was the end of the 1700s and the Napoleonic wars raged. As Napoleon pushed forward into Russia, the retreating Russian army left a stripped and ravaged countryside . . . and no food. As a result, Napoleon's army was suffering more casualties from scurvy, malnutrition, and starvation than from enemy muskets. The French government offered 12,000 francs to anyone who could develop a method of preserving food.

Nicolas Appert, an obscure candy-maker, brewer, and baker took up the challenge. He had a theory that if fresh foods were put in airtight containers and sufficient heat applied, they would keep. After 14 years of experimentation, he won the prize--given to him by Napoleon himself.

Appert packed his foods in bottles, corked them, and submerged them in boiling water. Without realizing it, he sterilized them, stopping bacterial spoilage.

Canning is a way of processing food to extend its shelf life. The idea is to make food available and edible long after the processing time. A 1997 study found that canned fruits and vegetables provide as much dietary fiber and vitamins as the same corresponding fresh or frozen foods, and in some cases, even more.[7] The heating process during canning appears to make dietary fiber more soluble, and therefore more readily fermented in the colon into gases and physiologically active byproducts] Canned tomatoes have a higher available lycopene content.


Canning and Economic RecessionFurther information: Recession
Canned Goods (and canning supplies) sell particularly well in times of recession due to the tendency of financially stressed individuals to engage in cocooning, a term used by retail analysts to describe the phenomenon in which people actively avoid straying from their houses. In February 2009, the recession-laden United States saw an 11.5% rise in sales of canning-related items.[