New Ration bar recipe for Backpacking or survival go bag

Posted: May 23, 2013 in Survival
Tags: , , , , ,

New Ration bar recipe

I adapted this recipe from another one i found on-line
This recipe makes one days rations and weighs 500g when done
usually I form it into 3 bars for 3 meal, but you don’t have too.

1 cup flour or 1 cup oats (bended in a blender to make flour )
1/2 cup sugar
1/4 cup corn flour ( Maizena )
a little salt

1/2 cup peanut butter
1/4 cup honey – ( or syrup)
1 tablespoon vanilla essence

blend the dry stuff – put into a strong plastic bag , add the wet stuff…
nuke the bag and ingredients in the micro for 30 seconds, to melt the honey and peanut butter and make it pliable.
close the bag and massage the ingredients together.
till you have a dough ball,
press into a pan and cut into final shape before baking
Bake for 10 minutes ( or till edges are brown) on about 180 centigrade –
let cool
vacuum seal in a bag

IMAG0230

about 2000 calories per recipe –
as per http://recipes.sparkpeople.com/recipe-calculator.asp

If you use the flour
Amount Per Serving
Calories 1,983.5
Total Fat 67.3 g
-Saturated Fat 13.9 g
-Polyunsaturated Fat 18.7 g
-Monounsaturated Fat 31.2 g
-Cholesterol 0.0 mg
-Sodium 598.5 mg
-Potassium 1,016.3 mg
Total Carbohydrate 318.6 g
– Dietary Fiber 15.2 g
– Sugars 181.8 g
Protein 49.4 g
-Vitamin A 0.0 g
-Vitamin B-12 0.0 %
-Vitamin B-6 33.2 %
-Vitamin C 0.7 %
-Vitamin D 0.0 %
-Vitamin E 64.5 %
-Calcium 7.2 %
-Copper 19.4 %
-Folate 81.4 %
-Iron 47.5 %
-Magnesium 58.5 %
-Manganese 75.0 %
-Niacin 123.7 %
-Pantothenic Acid 16.5 %
-Phosphorus 61.4 %
-Riboflavin 46.3 %
-Selenium 75.2 %
-Thiamin 72.6 %
-Zinc 32.1 %

and if you use the oats

Amount Per Serving
Calories 1,828.5
Total Fat 72.1 g
Saturated Fat 14.7 g
Polyunsaturated Fat 20.1 g
Monounsaturated Fat 33.0 g
Cholesterol 0.0 mg
Sodium 2,921.5 mg
Potassium 883.1 mg
Total Carbohydrate 277.2 g
Dietary Fiber 19.8 g
Sugars 185.5 g
Protein 46.5 g
Vitamin A 0.0 %
Vitamin B-12 0.0 %
Vitamin B-6 39.7 %
Vitamin C 0.7 %
Vitamin D 0.0 %
Vitamin E 69.5 %
Calcium 13.9 %
Copper 59.3 %
Folate 46.0 %
Iron 35.4 %
Magnesium 120.6 %
Manganese 416.1 %
Niacin 86.8 %
Pantothenic Acid 32.1 %
Phosphorus 129.5 %
Riboflavin 14.0 %
Selenium 14.7 %
Thiamin 27.2 %
Zinc 67.6 %

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