>Well, I did finally find Cliff bars on my way to Acadia National Park. Turns out they were very popular in Maine. After eating one they seemed to taste worse than I remember though. oh well. I'd love to hear some recipe's for home made energy bars if anyone would like to contribute.

The following three recipies are from the rec.bicycles FAQ, available at 

http://draco.acs.uci.edu/rbfaq/
ftp://draco.acs.uci.edu/pub/rec.bicycles/faq
 

Mike Iglesias	Internet: iglesias@draco.acs.uci.edu
University of California, Irvine	phone:	(714) 824-6926
Office of Academic Computing	FAX:	(714) 824-2069


Subject: 9.21 Nuclear Free Energy Bar Recipe From: Phil Etheridge <phil@massey.ac.nz> 

Nuclear Free Energy Bars
~~~~~~~~~~~~~~~~~~~~~~~~
Comments and suggestions welcome.

They seem to work well for me. I eat bananas as well, in about equal quanities to the Nuclear Free Energy Bars. I usually have two drink bottles, one with water to wash down the food, the other with a carbo drink. 

You will maybe note that there are no dairy products in my recipe -- that's because I'm allergic to them. You could easily replace the soy milk powder with the cow equivalent, but then you'd definitely have to include some maltodextrin (my soy drink already has some in it). I plan to replace about half the honey with maltodextrin when I find a local source. If you prefer cocoa to carob, you can easily substitute. 

C = 250 ml cup, T = 15 ml tablespoon

1 C Oat Bran
1/2 C Toasted Sunflower and/or Sesame seeds, ground (I use a food processor) 1/2 C Soy Milk Powder (the stuff I get has 37% maltodextrin, ~20% dextrose*) 1/2 C Raisins
2T Carob Powder

Mix well, then add to

1/2 C Brown Rice, Cooked and Minced (Using a food processor again) 1/2 C Peanut Butter (more or less, depending on consistency) 1/2 C Honey (I use clear, runny stuff, you may need to warm if it's thicker
 and/or add a little water)

Stir and knead (I knead in more Oat Bran or Rolled Oats) until thoroughly mixed. A cake mixer works well for this. The bars can be reasonably soft, as a night in the fridge helps to bind it all together. Roll or press out about 1cm thick and cut. Makes about 16, the size I like them (approx 1cm x 1.5cm x 6cm).

* Can't remember exact name, dextrose something) 

------------------------------
Subject: 9.22 Powerbars Recipe
From: John McClintic <johnm@hammer.TEK.COM> 

Have you ever watched a hummingbird? Think about it! Hummingbirds eat constantly to survive. We lumpish earthbound creatures are in no position to imitate this. Simply, if we overeat we get fat. 

There are exceptions: those who exercise very strenuously can utilize - indeed, actually need - large amounts of carbohydrates. 

For example, Marathon runners "load" carbohydrates by stuffing themselves with pasta before a race. On the flip side Long-distance cyclists maintain their energy level by "power snacking". 

With reward to the cyclist and their need for "power snacking" I submit the following "power bar" recipe which was originated by a fellow named Bill Paterson. Bill is from Portland Oregon. 

The odd ingredient in the bar, paraffin, is widely used in chocolate manufacture to improve smoothness and flowability, raise the melting point, and retard deterioration of texture and flavor. Butter can be used instead, but a butter-chocolate mixture doesn't cover as thinly or smoothly.

POWER BARS
----------

1	cup regular rolled oats
1/2	cup sesame seed
1 1/2 cups dried apricots, finely chopped 1 1/2 cups raisins
1	cup shredded unsweetened dry coconut
1	cup blanched almonds, chopped
1/2	cup nonfat dry milk
1/2	cup toasted wheat germ
2	teaspoons butter or margarine
1	cup light corn syrup
3/4	cup sugar
1 1/4 cups chunk-style peanut butter
1	teaspoon orange extract
2	teaspoons grated orange peel
1	package (12 oz.) or 2 cups semisweet chocolate
baking chips
4	ounces paraffin or 3/4 cup (3/4 lb.) butter or
margarine

Spread oats in a 10- by 15-inch baking pan. Bake in a 300 degree oven until oats are toasted, about 25 minutes. Stir frequently to prevent scorching.

Meanwhile, place sesame seed in a 10- to 12-inch frying pan over medium heat. Shake often or stir until seeds are golden, about 7 minutes. 

Pour into a large bowl. Add apricots, raisins, coconut, almonds, dry milk, and wheat germ; mix well. Mix hot oats into dried fruit mixture.

Butter the hot backing pan; set aside.

In the frying pan, combine corn syrup and sugar; bring to a rolling boil over medium high heat and quickly stir in the peanut butter, orange extract, and orange peel.

At once, pour over the oatmeal mixture and mix well. Quickly spread in buttered pan an press into an even layer. Then cover and chill until firm, at least 4 hours or until next day. 

Cut into bars about 1 1/4 by 2 1/2 inches. 

Combine chocolate chips and paraffin in to top of a double boiler. Place over simmering water until melted; stir often. Turn heat to low. 

Using tongs, dip 1 bar at a time into chocolate, hold over pan until it stops dripping (with paraffin, the coating firms very quickly), then place on wire racks set above waxed paper. 

When firm and cool (bars with butter in the chocolate coating may need to be chilled), serve bars, or wrap individually in foil. Store in the refrigerator up to 4 weeks; freeze to store longer. Makes about 4 dozen bars, about 1 ounce each.

Per piece: 188 cal.; 4.4 g protein; 29 g carbo.; 9.8 g fat;
 0.6 mg chol.; 40 mg sodium.


------------------------------

Subject: 9.28 ==> Powerbars NO more ---> homemade -- YES!!! From: econrad@teal.csn.org (Eric Conrad) 

I don't know about any of you out there in cyber-mtbike-land, but I was getting tired of buying Powerbars and other nutrition supplements to enhance my riding. However, I do understand the benefit of having a quick, nutritious snack that is full of energy on hand during a ride. 

So I asked around and came up with a recipe for Powerbar-like bars that seem to have a lot of what we need. I'll place the recipe here on the Usenet for all to copy, distribute ... [but please don't market them, cause I'll only kick myself for not doing it first ;-) ]. 

Please make them and enjoy them before you think about flaming me. Trust me, you'll like them much more than Powerbars, and they're cheaper to make than to buy their counterpart.

ALSO, PLEASE POST ANY OTHER RECIPES YOU HAVE FOUND THAT HELP BIKING PERFORMANCE!!!


Eric

BARS OF IRON :-}

1 Cup dark raisins	1 1/2 teaspoon baking powder
1/2 Cup golden raisins	1/2 teaspoon baking soda
1/3 Cup butter or Margarine	1/2 teaspoon salt
1/2 Cup sugar	1/2 teaspoon ground ginger
1 egg	1/2 Cup liquid milk
1 1/4 Cup Whole Wheat Flour	1 Cup quick cooking oats
1/4 Cup toasted wheat germ	1 Cup sliced almonds (optional)
1/2 Cup golden molasses (dark is ok also) 1/2 Cup Nonfat dry milk


Chop raisins (in food processor if possible). Cream butter, sugar, molasses & egg.

Combine flour, dry milk, wheat germ, baking powder, baking soda, salt and ginger. Blend into creamed mixture with liquid milk. Stir in oats, raisins, and half the almonds (if desired).

Pour into greased 13x9x2 inch pan and spread evenly. Sprinkle with remaining almonds (if desired).

Bake at 350 degrees for approx. 30 minutes. Cool in pan and cut into 1x4 inch bars.