Coconut oil or coconut oil spray or some kind of non-GMO neutral tasting oil spray. Olive oil has a very distinct taste so it’s not a good choice here. Coconut oil does have a distinct taste but it matches well with this recipe.
1 3/4 cups “old-fashioned” rolled oats. These are thicker than the standard kind but not as thick as non-rolled “steel-cut” oats. Measure it out as 1 cup and 3/4 cups: they will be used in different parts of the recipe in different form.
1/4 cup flax seeds
2 tbsp. whole wheat baking mix or whole wheat flour
3/4 cups roasted, unsalted nuts, chopped up coarsely.
3/4 cups dried fruit, chopped up to raisin-size pieces.
1/2 cup “goodies” like extra fruit, extra nuts, cocoa nibs, unsweetened coconut
1/3 cup honey. You want raw honey, organic if possible.
1/2 tsp salt
1 tsp cinnamon
2 large egg whites
1/2 tsp flavoring extract, like perhaps vanilla or almond. This is not mandatory but it helps the flavor.
Preheat oven to 300 degrees F and foil and grease down a baking pan. It has been suggested to me to use muffin tins and muffin tin liners but I haven’t tried it yet.
Take 3/4 cups oats and 1/4 cup flax seed and grind it up in your food processor until the consistency of cornmeal. Throw the cup of whole rolled oats and the ground mixture into a big bowl with the flour, the chopped up nuts, fruits and “goodies.” Set the bowl aside.
Mix the honey, salt, cinnamon, egg whites and flavoring extract if used.
Pat the mixture into a pan with moistened hands, or spoon into lined muffin cups about an inch and a half thick. Press the mixture down in the muffin cups.
It should take about an hour or so to bake. You want the surfaces dry to the touch. The muffin tin variation might cook faster, so check that more frequently.
If you put it in a pan you will likely not be able to cut it after cooling, but you can break it up into bar-sized chunks. Let cool and wrap with plastic wrap.
I don’t have a calorie count but the fact of the matter is that these are real food ingredients as opposed to the mystery stuff in packaged energy bars. I think that makes a big difference. And remember, these are not for idle snacking…these are to nourish you during a distance walk, run, bike ride or whatever.