This survival bread can be made from ingredients that store well (dry milk, dried egg whites, sugar, flour, etc.). If you don’t have one whole fresh egg, increase dried egg white by 10 grams and increase oil by 5 grams.
Ingredients: 50 grams instant dry milk 1 whole egg 30 grams dried egg white 30 grams sugar 2-1/4 cups oat flour [234 g]
60 grams milk chocolate baking bits (or semi-sweet chocolate chips) 90 grams dried apricots (or golden raisins) 45 grams soybean oil or canola oil 3/4 cup water
1/4 teaspoon table salt 2 teaspoons baking soda 1/2 teaspoon baking powder (sodium-free type is preferable)
Instructions: Preheat oven to 350 degrees F. Butter and flour a 7 x 11″ (or 8 x 10″) baking pan.
In a large bowl, thoroughly mix the all the dry ingredients except the sugar. Add the chocolate chips and dried fruit to the dry ingredients. In a separate bowl, mix the wet ingredients and the sugar: water, egg, oil, sugar. Combine wet and dry ingredients, but do not over-mix (10 to 15 strokes). Pour the batter into the baking pan.
Bake 15 to 20 minutes in the preheated oven, until a knife inserted in the center comes out clean. Cool on a rack and then divide into eight pieces.
You can vary the recipe by substituting 2-1/8 cups of whole-wheat flour for the oat flour. You can also use raisins instead of apricots. The apricots are higher in potassium than raisins, and oats are higher in protein than wheat, so I prefer the oat/apricot version.
Use the sodium-free type of baking powder, which has potassium and calcium; this contributes to the electrolytes in the recipe.
This recipe (8 pieces) provides a complete day’s protein, fat, carbohydrates, and fiber, as well as all the mineral electrolytes: calcium, magnesium, phosphorus, potassium, salt (sodium chloride). The protein has all essential amino acids in sufficient amounts, and a good balance of the different types of fats: saturated, monounsaturated, polyunsaturated (omega-6 and omega-3), and some cholesterol.
You can use 2 pieces to replace breakfast, or 2 for lunch, or 4 pieces for dinner. The total calories in 8 pieces is about 2350 kcal. Each piece is about 294 kcal.
Nutritional Content: (based on values in )
Oat flour/raisins recipe: per 8 pieces Total calories: 2354 Protein: 89.2 g Fat: 86.5 g Carbs: 310.8 g Fiber: 23.4 g
Electrolytes: Calcium: 1022 mg Magnesium: 629 mg Phosphorus: 1759 mg Potassium: 3433 mg Sodium: 1997 mg Total salt: 4.9 grams (moisture content is about 14-15%)
Fat content: Saturated fat: 22.8 g Monounsaturated: 19.1 g Polyunsaturated: 44.6 g (including both omega-6 and omega-3 fat) Cholesterol: 226 mg (mostly from the whole egg)
– Thoreau
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