Zeman_FinalLoggerMagalog

maddie.z

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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