Kombu–Sesame Sea Bar

Core Protein & Carbs

• Pumpkin Seed Protein Powder → High in plant protein, rich in magnesium, zinc, and iron; supports muscle recovery.

• Brown Rice Protein Powder → Easily digestible plant protein; complements pumpkin seed protein for a complete amino acid profile.

• Pea Protein Isolate → Boosts total protein; excellent source of branched-chain amino acids (BCAAs) for endurance.

• Sprouted Oat Flour → Provides complex carbohydrates and fiber; sprouting improves digestibility and nutrient absorption.

Sea & Umami Boosters

• Kombu Powder → A sea vegetable rich in iodine, minerals, and electrolytes; adds savory umami flavor.

• Soy Sauce Powder → Provides sodium and trace minerals for electrolyte balance on the trail.

• Nutritional Yeast → Source of B vitamins (especially B12 in fortified varieties), adds a nutty/cheesy umami flavor.

• Black Garlic Powder → Rich in antioxidants (more than raw garlic) and adds natural sweetness + depth of flavor.

• Mushroom Powder → Provides beta-glucans and immune-supporting compounds; earthy flavor with subtle umami.

Seeds & Fat Sources

• Flax Seed Powder → Source of omega-3 fatty acids (ALA) and fiber; supports heart health and digestion.

• Sesame Seeds → Packed with calcium, iron, and healthy fats; crunchy topping for texture.

• Hemp Heart Seeds → Rich in omega-3s and complete plant protein; supports recovery and anti-inflammatory balance.

Nut & Seed Butters

• Almond Butter → High in monounsaturated fats, vitamin E, magnesium; calorie-dense trail fuel.

• Sesame Butter (Tahini) → Provides healthy fats, protein, calcium, and iron; balances flavor with earthiness.

• Brown Rice Syrup → Binder + steady-release carbohydrates; lower glycemic index than honey for sustained energy.

Trail Takeaway

This bar is designed as the protein & fat- heavy anchor in your 3-bar system:

• Protein-dense from multiple plant sources (≈31 g/bar) for recovery.

• Fat-heavy (≈48 g/bar) for satiety and long-term fuel.

• Rich in minerals and electrolytes from sea vegetables, seeds, and soy.

• Strong umami flavor to balance the sweeter bars in your collection.The Kombu-Sesame Sea Bar is more than just a trail snack — it’s a savory twist on the energy bar experience. By weaving in kombu, black garlic, mushroom powder, and a sprinkle of soy sauce essence, this bar taps directly into the deep, satisfying world of umami — that “fifth taste” chefs call the flavor of fullness. Balanced with the nutty richness of almond and sesame butters, and finished with hints of the sea from nori and sesame, each bite is complex, grounding, and deliciously different from the usual overly sweet bar.

Salish Sea Salt Caramel Bar

Carbs for Energy

• Sprouted Oats → Complex carbs for steady energy + fiber

• Puffed Rice → Quick-digesting carbs to replenish glycogen

• Puffed Quinoa → Adds crunch, protein, and minerals

• Dates → Fast carbs + potassium for electrolyte balance

• Agave Nectar → Quick energy, low glycemic index

• Brown Rice Syrup → Slower-digesting carbs for balance

• Honey → Quick sugars + antioxidants

Protein & Recovery

• Vanilla Protein Powder → Boosts protein for muscle repair

• Hemp Seeds → Plant protein + omega-3 fatty acids

• Chia Seeds → Protein, omega-3s, and hydration support

Healthy Fats & Nutrient Density

• Tahini (Sesame Paste) → Healthy fats, calcium, iron

• Shredded Coconut → MCT fats for sustained energy

• Pecans → Monounsaturated fats + antioxidants

Electrolytes & Balance

• Sea Salt → Sodium to replace electrolytes and prevent cramps

Trail Takeaway
The Salish Sea Salt Caramel Bar is carb-heavy fuel designed for long hikes:

• Quick sugars (dates, syrups, honey) for instant energy

• Complex carbs (oats, puffed grains) for sustained release

• Balanced with protein + fats for recovery and long-term satiety

Summit Sunrise Bar

Balanced Morning Trail Fuel

■ Ingredients (12 Bars)

• 240 g Sprouted Oats

• 180 g Buckwheat Groats

• 120 g Chocolate Protein Powder

• 96 g Cacao Nibs

• 96 g Dark Chocolate Slivers

• 120 g Chopped Almonds

• 480 g Peanut Butter

• 480 g Brown Rice Syrup

• 2–3 tsp Vanilla Extract

• Sea Salt & Espresso Powder — to taste

• Sea Salt & Espresso Powder — to taste

■ Instructions

1. Combine Dry Mix — In a large bowl, combine oats, buckwheat, protein powder, cacao nibs, dark chocolate, and

almonds.

2. Warm Binder — Gently warm peanut butter, brown rice syrup, and vanilla extract until smooth.

3. Mix Together — Fold the wet ingredients into the dry. Add sea salt and espresso powder to taste.

4. Press & Set — Press mixture into silicone molds or a parchment-lined 9×13 pan.

5. Cut & Store — Chill at least 2 hours, cut into 12 bars, and store refrigerated.

■■ Nutrition (per bar, ~156 g)

■ Designed as the balanced morning fuel bar in The Kilted Hiker’s 3-bar system.

Calories Protein Carbohydrates Sugars Fiber Fat Sodium

~751 kcal ~22.6 g ~91.0 g ~35.8 g ~9.0 g ~35.6 g ~234 mg

Kombu–Sesame Sea Bar
Protein & Fat Heavy Fuel Bar

■ Ingredients (12 Bars)

• 96 g Pumpkin Seed Protein Powder

• 96 g Brown Rice Protein Powder

• 24 g Pea Protein Isolate

• 36 g Sprouted Oat Flour

• 36 g Kombu Powder

• 12 g Soy Sauce Powder

• 12 g Nutritional Yeast

• 24 g Black Garlic Powder

• 9 g Mushroom Powder

• 6 g Flax Seed Powder

• 12 g Sesame Seeds

• 12 g Hemp Heart Seeds

• 540 g Almond Butter

• 420 g Sesame Butter (Tahini)

• 360 g Brown Rice Syrup

• 360 g Brown Rice Syrup

■ Instructions

1. Combine all dry ingredients except sesame and hemp seeds.

2. Blend almond butter, tahini, and brown rice syrup (warm if needed).

3. Mix wet into dry until incorporated.

4. Press into molds or pan, top with sesame and hemp seeds.

5. Chill 2+ hrs, cut into 12 bars.
6. Store refrigerated.

■■ Nutrition (per bar)

Calories Protein Carbs Sugars Fiber Fat Sodium

748 kcal 30.9 g 44.6 g 26 g 5 g 47.9 g 676 mg

■ Designed as the protein & fat-heavy anchor bar in The Kilted Hiker’s 3-bar system.

Field Note:
Precision matters when you’re dialing in a bar recipe. I use the small platform to fine-tune individual bars by the gram, then move to the larger scale once the recipe is balanced to batch out the full run quickly and consistently.

Field Note:
Silicone molds make portioning repeatable. When each bar comes out the same size and weight, it’s easier to dial in nutrition and scale the recipe without guesswork.

Field Note:
A reliable dehydrator is key for shelf stability and texture. I chose this one for its consistent temperature control, compact footprint, and energy efficiency when running longer batches.

Ingredients & Pantry Notes
I keep a small range of ingredients on hand rather than relying on a single option. Different recipes, textures, and digestion needs call for different ingredient options, and having a few dependable choices makes the system more flexible. The links below reflect what I actually use and rotate through when building energy bars.

Note: These links reflect what I currently keep in my pantry and use in recipes. I’ll update them over time as options change or better alternatives surface. If you’ve found something that works well, let me know.