Diet Tip of the Day: Time your exercise sessions to target your desired results. Exercise in the morning to burn fat. Exercise in the afternoon to build endurance.
A few days ago, one of the food producers I follow on Facebook posted a link to Camilla V. Saulsbury's Homemade Kind Bars with a notation that they were going to try them with molasses. I had no idea what a Kind bar was but the recipe looked like a good one for our grandkids. I bookmarked the recipe to try then forgot about them. As luck would have it, just before the snow storm hit, I was picking up a few things at Walmart. I had a couple of dietary supplements on my list and in the same aisle, there are the energy bars. Normally, I don't even give these a second glance but for some reason I tossed one into the cart likely thinking it may come in handy after one of my exercise sessions. When I got home, I realized that I had bought an actual Kind bar so pulled up the recipe and was off experimenting.
I used whole almonds, Rice Krispies and shredded coconut so the result was very close to the Kind bar. I neglected to line the baking dish with parchment paper and although I managed to save the bars, I will be sure to use parchment paper with the next batch. My bars were shorter than the Kind bar. Next time I will cut them into 15 bars instead of 10 though as even the smaller size was a bit too much. Other than that, I am quite please with the results! I did calculate the nutritional value for the size bars I made (see below). The numbers are good but be warned will change depending on the nuts and fruit used. The cost came in at about 80¢ per bar.
Almond Coconut Kind Bar Copycat
modified from: Camilla V. Saulsbury's Homemade Kind Bars
1½ c whole almonds
1/3 c Rice Krispies cereal
½ c shredded sweetened coconut
1/3 c light corn syrup
½ tsp pure almond extract
Pre-heat oven to 163°C/325°F. Line an 8 x 8 - inch baking pan with parchment paper. Lightly spray with health mister or non-stick baking spray. Mix the almond extract with the corn syrup. In a separate bowl, mix the almonds, cereal and coconut together. Pour the corn syrup mixture over the dry mixture and mix well. Pour into prepared baking dish and pat down firmly using another piece of lightly oiled parchment paper. Bake at 163°C/325°F until edges are lightly browned with centre soft. Remove from oven. Allow to cool for 20 minutes. Grasp the parchment paper on each side to guide the block out of the pan. Cut the block into 10 bars. Tightly wrap in plastic wrap and store at room temperature up to 3 days, in the refrigerator 2 weeks or in the freezer for 1 month.
Yield 10 bars
153 calories, 15 g carbohydrates, 6 g sugar, 9 g fat, 4 g protein