Suitcase Kitchen, Ep 3: Paleo Beef Jerky Bar

Meat in a nutrition bar?  EPIC does it, so why can’t I?

Preparation is the most important aspect of maintaining your healthy lifestyle.  Whether that’s looking like a drifter with a car full of gym clothes, changes of clothes and shower necessities or just having a quick go-to snack in your bag to avoid poor food choices, there’s no axiom more crucial to supporting your healthy behavior and keeping you on track.

I love me some nutrition bars.  Look at the passenger area of my car –  wrapper graveyard.  For all the souls that lost their battle to my hunger, I’ve been trying to be more compassionate to the plight of the nutrition bar and make my own.  I’ve tried this is a number of capacities.  An earlier version can be found here.  While I like this version, people tend to dislike the use of protein powders in their recipes.  I love this version as a breakfast substitute – warm it up for a banana bread esk meal!

Back to the important stuff.  Jerky in a bar you say?  Let me ask you this – what other protein sources are there?  Meat, duh.  Fancy that I have a ton of this around, so I thought, let’s give it a go.  And beef jerky is an easy addition. No offense to the makers of EPIC bar, it’s just not my thing.  But, to their credit, I think their approach validates my small innovation here.

I’m headed back to a paleo diet after the Crossfit Open (presently following the Zone Diet) and I am also a sucker for measuring everything (probably why I like the Zone).  I have a hard time finding any references around macronutrient ratios for paleo; however, one article I came across makes the suggestion that following the ratios observed in human breast milk could be a way to go.  So, this bar follows a P/F/C ratio of 20%/60%/20%. Generally, a paleo diet is higher fat and lower carb and I can’t see why this approach wouldn’t work.  You could say there’s an overconsumption of animal-based protein with paleo (how dare I?), but I am finding that may be more true as I experiement with more plant based protein.

The video depicts my 3rd attempt w these bars.   Hope they find their way into your oven and subsequent routine!


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We are busy. We are overbooked. We are traveling. We are unmotivated. We are tired. We are agitated. We are unproductive. We are overweight. We are unhappy. We are why. I'm a pharmacist, I travel regionally for work and have been all of these things. What elevates me from these emotional ditches? Good health. My nearly 100 year-old Italian grandmother "Nana" said a long time ago: "If you don't have your health, you don't have nothing." Considering she still rakes leaves and gives me hell for, well, just about everything, I think she's pretty damn sharp and fit. On the other end of the spectrum: My dad died at 65 from a heart attack. He was a diabetic, a previous smoker, a recovered drug addict, a food addict, hypertensive, arthritic, immobile nearing amputation and, simply, wasn't living. For all intensive purposes, I'm fit and healthy. Armed with degrees in biology and pharmacy (read: loans) and these two family stories, you'd think staying on track is easy. Newsflash: it's not. Traveling / Working / Fathering / Mothering / fill-in-the-blanking are obstacles we all have to overcome. So, how do we do it? Suitcase Fitness was born from the hope that by sharing my small health and fitness victories while traveling, others may be inspired to find new ways to stay engaged with their health. My vision is that others will use this venue to share their "baggage" and small steps taken to overcome health challenges. I get by with a little help from my friends. - The Beetles The things that last, never happen overnight. - Slaves

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