HIKING
BARS
Description:
This truly is the BEST beef jerky recipe! It’s full of awesome savory
flavors, includes no added sweeteners, and it’s irresistibly delicious!
Ingredients:
• 2 pounds flank steak (or eye or round or top round steak)
• 1/2 cup low-sodium soy sauce
• 2 tablespoons worcestershire sauce
• 2 teaspoons coarsely-ground black pepper
• 1 teaspoon liquid smoke
• 1 teaspoon onion powder
• 1 teaspoon seasoned salt
• 1/2 teaspoon garlic powder
Instructions:
1. Thinly-slice the steak into 1/8-inch thick strips, either with the grain
(which will result in a chewier beef jerky) or against the grain (which
will be more tender). I recommend popping the steak in the freezer
for 15-30 minutes before slicing so that it is easier to cut. (Or the
butchers working behind the meat
counters at most grocery stores will also do this for you if you ask.)
2. Transfer the strips of steak to a large ziplock bag*. This will make the
marination process a lot easier.
3. In a separate small mixing bowl, whisk together the remaining
ingredients until combined. Pour the mixture into the ziplock bag
with the steak, seal the bag, and toss until the steak is evenly coated.
4. Refrigerate for at least 30 minutes, or up to 1 day.
5. If you’re making the jerky in a dehydrator, lay the strips out in a
single layer on the trays of your dehydrator. Then follow the
dehydrator’s instructions to cook the beef jerky until it is dry and
Prep Time: 8 minutes
Cook Time: 8 hours
Total Time: 8 hours 10 minutes
Yield: 20-24 servings
firm, yet still a little bit pliable. (With my dehydrator, that meant
cooking the jerky on medium heat for about 8 hours. But cooking
times will vary based on the thickness of your meat, and the
heat/brand of your dehydrator.) Remove jerky and transfer
to a sealed container. Refrigerate for up to 1 month.
6. If you’re making the jerky in the oven, heat oven to 175°F. Adjust
the racks to the upper-middle and lower-middle positions. Line two
large baking sheets with aluminum foil, and place wire cooling racks
on top of each sheet. Lay the strips out in a single layer on the wire
racks. Bake until the beef jerky until it is dry and firm, yet still a little
bit pliable, about 4 hours, flipping the beef jerky once about halfway
through. (Cooking times will vary based on the thickness of your
meat.) Remove jerky and transfer to a sealed container.
Refrigerate for up to 1 month.
Description:
a slightly-sweet granola bar made with good-for-you ingredients
including rolled oats, sunflower seeds, pumpkin seeds, walnuts,
almonds, banana and dried fruit. No sugar, no weird stuff.
Ingredients:
• 360 g mashed ripe banana
about 3 large
• 1 teaspoon vanilla extract
• 200 g porridge oats / quick
cook oats
• 90 g dried fruit apricots,
raisins, cranberries, etc
Instructions:
• 50 g walnuts chopped
• 75 g sunflower seeds
• 80 g pepita seeds
• 60 g sliced almonds
• 35 g flax seeds
• 1 teaspoon cinnamon
• 1/4 teaspoon fine sea salt
1. Preheat the oven to 180°C / 350°F. Lightly grease a large
rectangular baking dish (approximately 9" x 13" / 23 x 33 cm)
and line with a piece of parchment paper (with overhang so the
bars are easier to remove.)
2. In a large bowl, mash the banana until smooth. Stir in the vanilla.
This will add some sweetness rather than sugar.
3. Add the remaining ingredients to the banana mixture and stir until
fully combined. You'll end up with a heavy thick mixture.
4. Spoon the mixture into the prepared dish. With lightly wet hands,
smooth out until even and uniform. Press down on the dough
until compacted.
5. Bake for 22 to 26 minutes, until firm and lightly golden along the
edges.
6. Place the dish on a cooling rack for 10 minutes, then carefully slide
a knife to loosen the ends and gently lift out. Place the slab on a
cooling rack until completely cool.
7. Once cool, slice into bars. I like to use a pizza slicer as it easily
cuts through the dried fruit and nuts. A bread knife also works well.
Leftovers can be wrapped up and stored in the fridge for a week, or
stored in the freezer for 4 to 6 weeks.
13 14
Notes:
Approximate nutritional info (per bar, based on 14 large bars): 186
calories, 8.7 grams fat, 22 grams carbs, 4.7 grams fibre, 6 grams
sugar, 6.6 grams protein.
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