PB and Honey Granola Wraps

PB and Honey Granola Wraps
Serves 1
Write a review
Prep Time
5 min
Prep Time
5 min
  1. 1 oz nut butter of choice
  2. 1 T honey (1 packet)
  3. 2 T granola of choice
  4. 1 large flour tortilla
At home
  1. Pack the granola in a small bag and tuck in with your other food items
On the trail
  1. Spread the nut butter on the tortilla, drizzle the honey on to.
  2. Sprinkle with the granola and roll up.
  3. Enjoy!
  1. You can often find the nut butters and honey in single serving packs for no mess packing.
NWVelo http://www.nwvelo.com/

Muffins on the Go

Muffins on the Go
Yields 7
Make these the night before a ride, and enjoy during your rest stops.
Write a review
Prep Time
10 min
Cook Time
20 min
Total Time
55 min
Prep Time
10 min
Cook Time
20 min
Total Time
55 min
  1. 2 cups almond flour
  2. 4 large eggs
  3. 2 packets of energy gels (use your favorite flavor)
  4. ½ teaspoon baking soda
  5. 1 teaspoon apple cider vinegar
  6. Optional: Add some berries or nuts
  1. In a medium bowl, combine almond flour and baking soda.
  2. In a large bowl combine eggs, energy gels and vinegar.
  3. Stir dry ingredients into wet, mixing until combined.
  4. Scoop batter into lined muffin pan.
  5. Bake at 350° for 20 minutes, until slightly browned around the edges.
  6. Cool in the pan for ½ hour.
  1. These muffins are made with just 5 ingredients and contain about 9 grams of protein per serving.
  2. The muffins are easy to make and are great to grab while you are on the go.
  3. Your favorite energy gel can be used as a replacement for the sugar listed in this recipe.
NWVelo http://www.nwvelo.com/

Sweet Crunchy Snack

Sweet and Crunchy Snack
Serves 1
You can vary this recipe to meet your particular taste, the sky is the limit!
Write a review
  1. 1 cup maple and brown sugar Mini Wheat cereal
  2. 1/4 cup honey roasted peanuts
  3. 1/4 cup yogurt covered peanuts
  4. 1/4 cup slivered almonds
  1. Combine everything in a zip locking plastic bag.
  2. Munch by the handful!
NWVelo http://www.nwvelo.com/

Super Spackle!

Here is an update to a little known recipe backpackers and hikers (and me Bikepacker / Gravel cyclist!) have been using for years. Recently, I tried this recipe on the High Pass Challenge, I felt like I was going to need something extra for this ride. I was right..

While working with the Washington Trails Association, doing backcountry trail maintenance in the Enchantments during Aug. 2012, our camp host told me of a snack called “Super Spackle” He said that he had heard about it in a book, but forgot who the author was, and that he had modified it somewhat from the original recipe. Since both backpackers and cyclists typically are not dieting when on the trail or the road, I figured this might be the ticket! This can be used as a substitute to GORP, or a power bar, and with my little addition, even a replacement for gels.

Some of the ingredients might be a little tough to get, but if you can find yourself an organic grocery store and you should be fine.
List of ingredients:

  • 1 Cup unsalted almond butter
  • 1 Cup unsalted cashew butter
  • ½ Cup agave syrup
  • ¼ Cup almond oil
  • 1 Tablespoon vanilla extract
  • 1 Teaspoon almond extract
  • A touch of salt. (if you add the gel base, you can skip this)
  • See below for my “special addition”

To make this wonderful concoction, start by adding together the drier components, the Almond and Cashew butter. Then add in the other ingredients which are the liquid ones.  Mix all this together in a bowl with a large wooden spoon, or something other than your little mixer, as mine did not like the thick goopy mess..  That’s it!!

Basically you’re done with the recipe that he gave me, he told me just to store it in an airtight container He didn’t even refrigerate his
mixture, which actually makes sense since it lives either in a backpack, or on the bike while backpacking or cycling.

Nutritional Info:

Overall Nutrition values:  
Calories 3944.3
Total Fat 334.2 g
Saturated Fat 39.0 g
Polyunsaturated Fat 52.4 g
Monounsaturated Fat 170.5 g
Cholesterol 0.0 mg
Sodium 222.1 mg
Potassium 3,312.0 mg
Total Carbohydrate 217.3 g
Dietary Fiber 14.4 g
Sugars 93.6 g
Protein  82.7 g
  Nutrition Per  Serving (1 Tbsp =30 servings)  
Calories 131.5
Total Fat 11.1 g
Saturated Fat  1.3 g
Polyunsaturated Fat 1.7g
Monounsaturated Fat 5.7g
Cholesterol 0.0mg
Sodium 7.4mg
Potassium 110.4mg
Total Carbohydrate 7.2g
Dietary Fiber 0.5g
Sugars 3.1g
Protein 2.8g

I took things once step further for the ride, I added about a 1/8 cup of Energy Gel Base from http://www.energygelcentral.com/

This took things to a whole other level… I use the unflavored gel base w/caffeine which contains;


Maltodextrin, Dextrose, Fructose, Citric acid, and Sea Salt

First, I followed the directions to make the energy gel,

Mixing Directions:

1 cup (8 oz.) of water in a heavy saucepan over medium high heat. Add the entire contents of gel powder to the pot and stir well.
Reduce heat to medium low and cook for an additional 3-4 minutes or until most of the white lumps have disappeared; the gel will have a thin consistency.

from heat. Add flavor(s) if desired and let cool for 20-30 minutes. It is normal for a film to develop on the surface while the heat
dissipates.  As it continues to cool, the gel base will thicken to the viscosity of honey. Refrigerate in an airtight container until
needed. Then I added it to the Super Spackle mix at the end, and combined it altogether.

Note: A 1 oz. serving (by weight) of prepared gel is equal to a volume of approximately 1 1/2 tablespoons.

bag of EGC base will produce 32 1-oz servings (by weight), which is equivalent to about 24 fluid ounces (when measured by volume).

 (This version should be kept in the fridge until you’re ready to go due to the gel base addition)

I used Coghlan’s Squeeze Tubes to put the mixture in, it worked out great. A two pack is about $4.75 at REI

give it a try with or without the energy gel added, I bet you will be surprised on how much energy it gives you,and doesn’t leave you hungry every half hour!!


Difficulty Scale Satisfaction Scale

There are some great sites that have similar recipes and stories about Super Spackle..