Power up … on the cheap!

If you're anything like me, you sometimes find yourself needing sustenance while on the go. Hence, a problem: where to get something nutritious, yet convenient? (Tasty and economical don't hurt, either.)

A popular solution for athletes and hikers – heck, active folk of all persuasions – is the energy bar. It's often called a power bar, a name borrowed from a leading brand.

I'm not in the habit of downing this kind of processed item, but sometimes ready-made helps simplify a busy moment. For occasions where nuts and fresh fruit won't carry well or supplies run low, I find the Equate "High Protein" bar to be a reasonable choice.

(If you don’t recognize the name, Equate is Wal-Mart's house line of health and beauty products. Their Pharmacy Department is the place to look.)

A good feature of this particular bar is its protein count – 20 grams to be precise. As a post-workout snack, or for times when you are looking for something closer to a meal replacement than a light snack, it's an excellent choice.

Well, "excellent" is perhaps too strong a word. The Equate bar carries a few ingredients that are less than ideal (e.g. fructose, modified palm oil), but this holds for most of these sorts of products. It's convenient, but hey, it comes with trade-offs.

Another nice feature of this bar is that it often goes on sale at $1 apiece. Yup, $1. That's a heap less than you'll drop on name brands.

P.S. I find "Fudge Brownie" or "Chocolate Peanut Butter" flavors to be best bets.

P.P.S. I am in no way being compensated for the subject matter of this article. Really, I'm not. Just wanted to give the heads-up on a fine deal.

Location, location, location

For me, certain snacks are linked to certain places. They just go together. From force of habit, I suppose.

Count me peculiar, but as I see it, a good deal of the pleasure of any place where I spend time comes from what I tend to eat there. (Oh, the memories.)

Everybody has their favorite places for indulging. Here are mine:

Sarah's top 6 snacking spots

6) In my car

The trusty Toyota has been the site of plenty of good eating: while parked, on the fly, driver's seat, passenger's seat, you name it. To be prepared, I keep handwash in the glove compartment and a stash of trail mix (at the least) in the trunk.

5) On the sports field

I play a heap of ultimate frisbee — too much, it could be said — so staying energized is key. I stock my kit bag with protein bars, nuts and dried fruit, and will often tuck in a fresh banana, bagel or the like. Unsure what this says about my play, but I usually deem between-point bites as the highlight of any game.

4) At work

Without a mid-morning and mid-afternoon pick-me-up, I'd be dozing, face down in a file. Nothing chases away the zombie-lurking-within like a handful of almonds, preferably the kind frocked in dark chocolate.

3) While travelling

Stir-fried crocodile in Adelaide. Stewed fruit-bat in Port Vila. Weasel coffee in Hanoi. For me and Fred, food adventures are tops, and a great way to begin learning about a foreign locale.

2) In the woods

Don't get out there often enough, but when I do, I love it. With fresh air swirling and the miles rolling by, a woman can really work up an appetite. (A guilt-free appetite, at that. Bonus!) Nuts, jerky, dried fruits and veggies, hunks of fresh parmesan, and chocolate — Mmm — are all staples.

1) On my sofa

Ooh, just give me my red sofa, my blanket, a sappy movie, a coffee table laden with munchies ... and I'm home, sweet, home.

Feeling the knead

Bread is one of the oldest prepared foods on the planet. It is also the foundation of many a fine snack.

Beyond the eating, there's something thoroughly satisfying about the process of baking bread, in punching the dough, in running flour through one's fingers. I find it a great way of grounding myself, to help me connect with what is fundamental.

Unrelated factoid: I read recently in A History of the World in Six Glasses that bread is essentially beer in solid form. Perhaps that helps account for its appeal. ("Damn straight," yells Fred.)

Now, a confession: I'm hardly the bread-baking guru. When I make a batch — and that's rare — I usually resort to my breadmaking machine.

But this past weekend I felt the knead, so to speak, and went at it from scratch. My loaves turned out great.

Here's my recipe:

Multigrain bread

Ingredients:

• 1 package yeast (+ 1/4 cup water [lukewarm] + 1 tsp sugar)
• 1 egg
• 1/2 cup canola oil
• 2 1/2 cups water (lukewarm)
• 1 tsp salt
• 1/3 cup sugar
• 4 cups multigrain flour
• 3 1/2 cups all-purpose flour
• 1/2 cup 12-grain cereal
• handful of cornmeal

Directions:

1. In large bowl, dissolve teaspoon of sugar in 1/4 cup water. Stir in yeast and let stand 10 minutes. (Yeast mixture should double in size.)
2. Stir in remaining ingredients (as much as possible) with wooden spoon.
3. Knead about 5 min.
4. Form dough into ball. Place tea towel over bowl and let rise about one hour.
5. Punch down dough and reform into ball. Place tea towel over bowl and let rise another hour.
6. Punch down, tear into 4 equal pieces and shape into 4 balls. 
7. Line 2 baking sheets with parchment paper, and pour 2 small piles of cornmeal onto each sheet. Place dough ball on each cornmeal pile. Cover with tea towels and let rise about one hour.
8. Remove tea towels and bake at 350°F for approx 40 minutes. (Bread is done when tapping on bottomside of loaf produces a hollow sound.)
9. Place loaves on cooling racks.
10. Place a loaf on cutting board, slice, and paddle on the butter — or whatever suits your mood.
11. Cool thoroughly before storing. 

Tip A: Test water for correct temperature by running a little over your forearm. If you sense neither warm nor cold, the water is just right.

Tip B: For storage beyond one week, consider pre-slicing the loaves and storing in freezer bags. When you want a serving, simply open your freezer and remove a slice or two from the bag. Pop in the toaster and enjoy, slathered with your fave spread.

This time around, Fred and I devoured our bread warm from the oven, with a smear of butter and a piece of dark chocolate on the side. Amazing.