Update:

1. Camp this weekend starts at 6:30AM as does the swim practice...spaces for camp if you wish to register.
2. Cycling shoes found at last night spinning see Cathy Brooks.
3. Nationals-33 entries received, 76 confirmed, 39 still to be confirmed.
4. Gerry Parenti has provided a great "power granola bar" recipe...see below and he will be coaching at camp on Saturday if you wish any Home Ec tips.

Power granola bars:

1.5 cups corn syrup
1.5 cups brown sugar

bring to a boil in a heavy sauce pan while stirring regularly (it’s easiest to have a large sauce pan to minimize spillage while stirring the remaining ingredients).
lower heat but allow to boil for a couple minutes.

on low heat (to keep mixture at a slow boil to allow for easier mixing of ingredients) add the following:

N.B. all the following ingredients are optional and can be changed and the amount of each ingredient can be changed (depending on your preferences/allergies). for this batch, I chose not to add any nuts or nut products.

add 3 scoops protein powder
mix until well combined

add
1.5 cups oatmeal
1/2 cup sliced dried papaya
1/2 cup sliced dried mango
1 cup raisins
3/4 cup ground flax seed
1/3 cup crushed hemp seed
2/3 cup hulled pumpkin seed
1/2 cup hulled sunflower seed
1/3 cup poppy seed
1/2 cup sesame seed

once all the ingredients have been added, it'll be very hard to stir the mixture.

pour the mixture onto a cookie sheet or casserole dish lined with plastic cling wrap or parchment paper and flatten as evenly as possible. this step is easiest when the mixture is still warm. one way to flatten the mixture is by placing another sheet of parchment paper on top and using another cookie sheet or casserole dish to press on the mixture.
cut into bars or squares when mixture has cooled enough that the bars won't lose their shape. wrap each bar/square individually (optional).
bars/squares should be refridgerated and can be frozen - but allow to defrost and come to room temperature before eating because it will otherwise be very difficult for your teeth to bite through.

other optional ingredients can include:
a viable substitute for corn syrup (rice syrup or honey?)
any nuts and/or nut butters
other seeds
other dried fruits

some uses for these bars can be as an in-between on-the-go snack, on long road trips or hiking trips.

Coach Duane Jones
Technosport
www.technosport.ca
613.769.4204
Operating from the University of Ottawa

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