By Jesse C
Yosemite Complete Backpacking Bar
8 steps
Prep:10minCook:10min
Nutrition bar for upcoming trip to Young Lakes Yosemite. Recipe created by me in Albany, CA on 10/07/22. Made it up as I went along. Things I might add or substitute in note. Sub agave for honey for a vegan version.
Updated at: Thu, 17 Aug 2023 07:36:39 GMT
Nutrition balance score
Good
Glycemic Index
45
Low
Glycemic Load
17
Moderate
Nutrition per serving
Calories327.8 kcal (16%)
Total Fat19.9 g (28%)
Carbs36.6 g (14%)
Sugars22.4 g (25%)
Protein6.4 g (13%)
Sodium98.1 mg (5%)
Fiber5.6 g (20%)
% Daily Values based on a 2,000 calorie diet
Ingredients
8 servings
75 gramsDried apricots
50 gramsdried cherries
50 gramshoney
20 gramsmolasses
50 gramsraisins
50 gramspecans
50 gramscashews
50 gramspistachios
50 gramsalmonds
75 gramsshredded coconut
35 gramsrolled oats
24 gramswhole wheat flour
¼ teaspoonallspice
¼ teaspoonpowdered ginger
¼ teaspooncinnamon
⅛ teaspoonnutmeg
¼ teaspoonsalt
¼ teaspoonmsg
¼ teaspooncloves
¼ teaspoonvanilla extract
Instructions
Step 1
Set aside one half of whole wheat flour.
Bowl
SpoonStep 2
In a bowl, evenly combine all ingredients, less the whole wheat flour previously set aside.
Step 3
Transfer 2/3 or mixture to food processor for processing or otherwise chop until fruits are mush and nuts are between the size of a Tic Tac and a grain of rice.
Step 4
In a bowl, combine both ingredient mixtures, less the whole wheat flour previously set aside, then knead the larger pieces to evenly distribute. This step should take 5-10 mins.
BowlStep 5
Cover loosely in plastic wrap and press mixture into mould, or roll mixture out between two pieces of parchment paper.
Plastic wrap
Parchment paper
Rolling pinStep 6
Remove from mould and dust with remaining whole wheat flour, wrap tightly with plastic wrap and return to mold, or peel apart parchment paper and dust both sides with remaining whole wheat flour returning then covering both sides again with parchment or fresh parchment.
Parchment paperStep 7
Refrigerate for two hours.
FridgeCoolStep 8
Remove from refrigeration, cut to desired size, and wrap with plastic wrap.
KnifePlastic wrap
