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Recipes
Nuclear Free Energy Bars 
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1 cup oat bran
½ cup toasted sunflower and/or sesame seeds; ground up using food processor
½ cup soy milk powder Purchase from the RDN Store
½ cup raisins
2 tablespoons carob powder Purchase from the RDN Store
½ cup brown rice, cooked and minced using food processor
½ cup peanut butter
½ cup honey
In a large bowl, combine oat bran, sunflower, soy milk powder, raisins, and carob powder. Add brown rice, peanut butter and honey. Stir and knead until thoroughly mixed. Roll or press mixture on pan to a thickness of about 1 cm. Refrigerate until firm. Makes about 16 servings.
Source: Phil Etheridge
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Paterson Bars
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1 cup plain rolled oats
½ 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
½ cup nonfat dry milk
½ cup toasted wheat germ Purchase from the RDN Store
2 teaspoons butter or margarine
1 cup light corn syrup
¾ cup sugar
1-1/4 cups chunky 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 ¾ cup (3/4 lb.) butter or margarine
Spread oats in a baking pan. Bake in oven at 300 degrees F until oats are toasted: about 25 minutes. Stir frequently to prevent scorching.
Meanwhile, place sesame seed in a frying pan over medium heat. Shake or stir until seeds are golden: about 7minutes.
In large bowl, combine sesame seeds, apricots, raisins, coconut, almonds, dry milk, wheat germ, and toasted rolled oats. Mix well and set aside.
In frying pan, combine corn syrup and sugar. Bring to a rolling boil over medium high heat. Quickly stir in peanut butter, orange extract and orange peel. Immediately pour into bowl of oat mixture and mix thoroughly. Quickly spread this mixture onto a buttered pan. Roll or press to an even thickness. Cover and refrigerate until firm: about 4 hours.
Cut into 1-1/4 in x 2-1/2 in bars.
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 over wax paper.
Let cool and store in the refrigerator or freezer. Makes about 4 dozen bars at about 1 ounce each.
Estimated Nutrition Facts per bar: 1 oz. in mass, 4.4 g protein, 29 g carbs, 9.8 g fat, 0.6 mg cholesterol, 40 mg sodium, 188 calories.
Source: Bill Paterson, by way of John McClintic
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Powerballs
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24 dried figs
1/3 cup honey
4 tablespoons orange juice
2 tablespoons lemon juice
1 teaspoon lemon juice
2-1/2 cup unbleached flour
½ teaspoon baking soda
¼ teaspoon baking powder
1 tablespoon canola oil
¼ cup dark corn syrup
2 egg whites
1 cup oat bran
Add figs, honey, orange juice, and 2 tablespoons lemon juice to food processor and mix on “chop” setting until fig bits are finely cut. Set aside.
Put all other ingredients (except oat bran) in mixing bowl. Beat with electric mixer for 3-4 minutes at medium speed. Add fig mixture and beat until everything blends. Roll 20-24 balls and coat with oat bran poured on a plate. Place balls on pan and bake at 350 for 10 minutes, or until they are warm and a bit puffy. Remove from oven and let cool. Place in refrigerator to harden. For crunchier texture, bake 2-5 minutes longer, or until dough is thoroughly cooked.
Estimated Nutrition Facts per ball: 72 g in mass, 44 g carbs, 1 g fat, 4 g protein, 191 calories.
Source: Richard Abbott or Bicycling Magazine
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Pacific Bars
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1-1/2 cup whole wheat flour
¾ cup all purpose flour
½ cup brown sugar, firmly packed
¼ cup wheat germ Purchase from the RDN Store
½ teaspoon baking powder
1 teaspoon cinnamon
½ teaspoon salt
2 eggs
1/3 cup corn, safflower, or light olive oil
¼ cup molasses (or equivalent mix of molasses and honey as the honey sweetens up the molasses)
¼ cup raw sugar (not white refined sugar)
1 tablespoon finely grated orange peel
1 teaspoon vanilla
1 cup freshly squeezed orange juice
1 cup chopped dried figs
½ cup golden raisins
(May substitute figs and raisins with 1-1/2 cups total dried fruit)
½ cup chopped almonds (or other nuts)
In large bowl combine flours, sugar, wheat germ, baking powder, cinnamon, and salt. In smaller bowl, blend eggs, butter, honey, molasses, orange peel, vanilla, and orange juice with wire whip. Combine ingredients from both bowls. Whip mixture until smooth. Add figs, raisins, and almonds.
Spread in a greased 9 in x 13 in baking pan. Bake in an oven at 350 degrees F for approximately 35 minutes. Makes about 24 bars.
Source: University of California, Irvine
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Fitness Magazine Bars
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1-1/2 cup rolled oats
1 cup crispy brown rice cereal
¼ cup sesame seeds
1-1/2 cup dried, unsulfured apricots
1-1/2 cups raisins or currants
½ cup nonfat protein powder
½ cup toasted wheat germ
1 cup brown rice syrup or light corn syrup
½ cup granulated sugar
½ cup reduced fat peanut butter
1-1/2 teaspoons vanilla extract
½ teaspoon cinnamon
Preheat oven to 350 degrees F. Spread oats, cereal, and sesame seed
in a 13 in x 9 in nonstick baking pan. Bake, stirring occasionally,
until oats are toasted; about 15 minutes. Lightly grease a 13 in x 9
in baking pan and set aside.
Meanwhile, chop apricots in food processor and transfer to a large bowl.
Mix in raisins, protein powder, wheat germ, as well as the toasted oats, cereal
and sesame seeds. In saucepan over medium-high heat, combine rice syrup and sugar, and bring to a boil.
Reduce heat to low and stir in peanut butter, vanilla, and cinnamon.
Quickly pour syrup mixture over oatmeal mixture and stir well. With
wet hands or spatula, immediately spread warm mixture into lightly
greased 13 in x 9 in baking pan. (Work quickly as the mixture will
harden and become too difficult to spread.) Chill until firm, at least
2 hours.
Cut into 2 in x 3 in bars. Bars can be wrapped individually in wax
paper or foil, or stored in an airtight container with wax paper between layers. They can be refrigerated for up to four weeks, or frozen for longer storage. Makes 30 bars.
Estimated Nutrition Facts per bar: 3 g fat, 28 g carbs, 5 g protein, 153 calories.
Source: Lynne Eppel, Fitness Magazine
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Fruit Pudding Smoothie
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1/2 avocado
1 apple, chopped
1/2 banana
1 pear chopped
1-1/2 Tbsp. Green Magma barley grass supplement Purchase from the RDN Store
1-1/2 Tbsp. spirulina Purchase from the RDN Store
Place ingredients in blender and blend.
Source: Scott Jurek, ultramarathoner
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Go-To Protein Shake
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1 banana, frozen
1/2 cup pre-soaked almonds
1 cup blueberries, frozen
2-1/2 cups water
3 Tbsp. hemp protein powder Purchase from the RDN Store
1 Tbsp. fermented soy powder Purchase from the RDN Store
7 dates
1/2 tsp. salt
Place ingredients in blender and blend.
Source: Scott Jurek, ultramarathoner
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Submit your own energy food recipes or photos of your finished creations from the recipes above to:
Service@RaceDayNutrition.com.
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