Captain Ogre’s Energy Bars

These bars have both low and high glycemic carbs that make them awesome for training or post workout! Thanks for the treat Captain Ogre. 

Chocolate-Chip Oatmeal Bar w/ pecans and dried cherries

1.25 cups (6.25 oz) unbleached all-purpose flour

3/4 tsp baking powder

1/2 tsp baking soda

1.5 tsp table salt (or 1 tsp)

1.25 cups old-fashioned rolled oats, chopped in food processor.

1 cup (4 oz) pecans, roasted and coarsely chopped in food processor and salted. A mixed salted nut mixture also works, but peanuts overpower the taste and almonds are too bland.

1 cup dried sour cherries, chopped coarse in food processor (can also use cranberries or raisins although I’ve not tried it)

3 oz bittersweet chocolate chopped into chunks about the size of chocolate chips (3/4 of a 4 oz bar of chocolate found in baker’s aisle) or 3 oz semi sweet chocolate chips.

4 tbs softened butter, salted or unsalted (I always have salted and use that)

0.25 cup applesauce

1.25 cups packed brown sugar, preferably dark

1 large egg

1 tsp vanilla extract

  1. Adjust oven rack to middle position; heat oven to 350 degrees.
  2. Measure flour, baking powder, baking soda and salt into small bowl and whisk together. In second bowl, stir together oats, pecans and cherries.
  3. In standing mixer fitted with flat beater, beat butter and sugar at medium speed until no sugar lumps remain, about 1 minute. Scrape down sides of bowl with rubber spatula; add egg and vanilla and beat on medium-low speed until fully incorporated, about 30 seconds. Scrape down bowl; with mixer running at low speed; add half of flour mixture until just combined. Add applesauce and then the rest of the flour until just combined. With mixer still running on low, gradually add oat/nut mixture; mix until just incorporated. Put in chocolate chips or chunks and give dough final stir with rubber spatula to ensure that flour is incorporated and ingredients are evenly distributed. (We have a mixer and use it. If you do not, just use fork to cream butter and sugar together, add egg and vanilla and mix. Add some flour and mix, then applesauce and the rest of the ingredients. It is a fairly thick batter.)
  4. Dump batter into a pyrex 13x9x2 pan. The batter will have to be pushed into the corners with spatula and smoothed out. Bake for 15 minutes then rotate. Bake for another 15 to 20 minutes until edges are slightly browning and the rest of it looks set. Run knife around the edges.
  5. Cool on wire rack for 30 minutes. Cut 5 x 4 with knife or pizza cutter at this time. I usually pull them out onto the wire rack to cool more completely and get a lot of the moisture out. Store out of the fridge for a week. Otherwise can be frozen.

Nutritional analysis:

Calories   221
Calories from fat 85
Total Fat (g)   9
Saturated Fat (g) 3
Cholesterol (mg) 17
Sodium (mg)   160
Total Carbohydrate (g) 33
Dietary Fiber (g) 3
Sugars (g)   15
Protein (g)   4
* Vitamin A (% Daily Value) 4
* Vitamin C (% Daily Value) 3
* Calcium (% Daily Value) 3
* Iron (% Daily Value) 10

Tips from the Captain:

Based on “Ultimate Oatmeal Cookie” from Cook’s Illustrated 5/05 issue. I wanted nuts and dried fruit with a salty/sweet oatmeal base for my sports bar.

I got the salted roasted pecans and dried sour cherries at Trader Joe’s.

Happy Baking Team!

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