Recipe was developed and shared by Kelly Wright from her new
The Benjamin Franklin Diet book.
Kelly says, "In 1784, Benjamin Franklin wrote a letter to his friend David LeRoy
concerning improvements for traveling by ship. In the letter he provided
a list of recommended food items that passengers should carry with them,
including almonds, chocolate, eggs, sugar, raisins, rum, and oat bread.
I have taken the liberty of turning Franklin’s list of rations into
succulent whole grain bars that are perfect for a meal replacement or an
energy-packed snack bar.
The Benjamin Franklin Meal-Replacement Energy Bars were designed to provide
all the whole grain and daily nutrition the body needs. You will lose
weight if you eat four to six of these per day instead of meals and
snacks. These bars are great if you’re on the go and need to have a meal
on hand without thinking about it."
Benjamin Franklin Meal - Replacement Energy Bars
Yields: 12 bars
Prep time: 20 min
Cook time: 30 min
1 cup whole milk
1/4 cup honey
2 tablespoons unsweetened applesauce
1 tablespoon dark rum (or substitute 1 teaspoon pure vanilla extract)
3/4 cup brown
1/2 cups whole wheat
1 teaspoon ground cinnamon
1 teaspoon baking soda
2 1/2 cups rolled oats (either old-fashion, quick, or instant oat may be used)
1/2 cup semi-sweet chocolate chips
1/2 cup dried cranberries
1/4 cup almonds or walnuts, chopped
1/4 cup raisins
Preheat oven to 350 degrees. Grease or butter a 9- x 13-inch baking pan.
In a large bowl, combine milk, eggs, honey, applesauce, rum or vanilla, and
brown sugar. Stir until blended.
In a separate bowl, combine flour, cinnamon, and baking soda; stir
until mixed. Add the flour mixture to the milk mixture and stir until blended.
Add the oats, chocolate chips, cranberries, almonds or walnuts, and raisins; stir until blended.
Spoon mixture into prepared baking pan and smooth out evenly in pan.
Bake approximately 28 to 30 minutes. Remove from oven and let cool completely before cutting. When cool, cut into twelve (12) bars.
Two bars make a pint-sized meal replacement. Each bar has 240
calories, 40 grams of carbohydrates, and a full 15 grams of protein.
Makes 12 energy bars.
The Benjamin Franklin Diet: Lose Weight and Live Longer with These Health Secrets
from America's Founding Father Based on the Writings of Benjamin Franklin.
In The Benjamin Franklin Diet, author Kelly Wright details Franklin’s lifetime and diet principles. Recipes for his favorite
foods are followed by sample meal plans, and the Appendix contains seventy-five recipes from Thomas Tryon’s 1691 book, reputed to be
the first vegetarian cookbook ever written.
Kelly Wright is the author of 14 published books covering a wide variety of
topics. She has appeared as a guest on television shows and has written for magazines and newspapers.