Trail Food

[Gaelen]

Well...here it is--the place for the ultimate meals-to-go: recipes for jerky, journeycakes and meal replacement cookies/bars that travel well in a backpack (or a purse/briefcase, for more urban hikers). Here's the place for trail recipes where the ingredients don't need refrigeration, and your campfire creativity helps keep you on plan in the great outdoors.

Index of Trail Food:


Beef Jerky
Beef Jerky, various styles (Boston, ,Creole, Julie's, Ohio, Teriyaki )
Ground Beef Jerky, Mojo Spice - NESCO
Ground Beef Jerky, Smoky
Ground Beef Jerky, Smoked LC
Jerky (link to Alton Brown's recipe at FoodTV)
Meat Sticks (Randy's jerky recipe)
Protein Trail Cookies (from Ottawa/Randy) -- nutrient info depends on cookie size (orange, chocolate/coconut and peach/coconut variations)
Stealth Jerky
Taco Jerky
Walnut Cheddar Journeycakes -- 16.5g protein, 6g ECC


And for more ideas, the cookbooks that most inspire me with new trail recipes (and still have pages marked that I haven't had the chance to try yet!):

Simple Foods for the Pack, by Axcell, Cooke and Kinmont, (c) 1986 Sierra Club Books
Camp Cook's Companion--a Pocket Guide, by Alan S. Kesselheim, (c) 2002 Ragged Mountain Press/McGraw Hill

[Ottawa]

Protein "Trail Cookies"

What they are is a firm long lasting Trail Cookie that go well with a warm drink. My wife (picky about non-real food) has had 8 or 9 of these and a coffee for a meal with a small orange as well for 25-30 protein and about 10 carbs including the small tangerine. If camping or hiking I make them larger, 4"x4" squares or disks depending on how you are doing them (Pressed Drop Cookies or fill the pan and cut them while warm)

I used AllMAX Isoflex Protein Powder (0 carbs) for both these recipes.
Plain Orange Protein Cookie (A very simple cookie, firm and hard.)
1 stick warm or barely melted butter (1/2 cup)
1 cup + 2 tbs Protein Powder (I used Orange Burst) You could use regular Protein Powder and add 1/2 a Tangerine or Lime Crystal Light
A shot of Davinci (your choice) to moisten (roll balls) and sweeten

This came out to a thick sticky dough. I hand pressed it into circles and placed on a sprayed pan and cooked at 325 for 10-12 minutes. It made about 18 cookies at 3-4 protein apiece and 0 ECC. They came out like little firm mounds that last for months.


LC Chocolate/Coconut Cookie (.6 ECC)
2 sticks warm or barely melted butter
2 cup + 4 tbs Protein Powder (I used Isoflex Chocolate)
3 eggs
SweetZFree to sweeten (1 tsp) Start with less and taste until sweet enough.
1/4 cup water as needed for consistancy
1 small package of unsweetened, shredded coconut (10 oz. =16 ECC)
4 Tbs. Cadbury's Cocoa powder

I made two trays of these, one pressed flat and one as balls. It made 30 cookies that were quite firm like mounded little rocks. http://207.44.144.11/boardimages/wink.gif These (Chocolate/Coconut ) were 3-4 protein each, and .6 ECC. They spread out just a bit as they cook.

On my way to work, if I miss my shake these are a handy replacement. They are firm and take a while to chew. They don't break up and for anyone looking for a hiking or trail food this would fit the bill for a lightweight, easy storing, high protein food source. I usually store them in the freezer but 2 bags I did not refrigerate they stayed the same for months in my pack until I found them.

For camping I would make them as a 4 or 5" disk or square and use the Chocolate/Coconut recipe since it adds a nice texture to chew on whereas the original recipe comes out as a firmer "snap" cookie.

On our camping trip the mice preferred these to any other food we brought. http://207.44.144.11/boardimages/grin.gif One mouse would not leave camp until they were gone, even though we kept chasing them off.

For a flatter more regular type cookie that can be a breakfast replacement for a shake ...

Peach/Coconut Trail Cookies (I used Peach Protein cooler with the coconut for a sweeter cookie)

2.5 cups No-Name whey Protein (non flavored, cheap Whey Powder, 0 ECC)
.5 Cup Peach Cooler (adds a tart sweet flavor 0 ECC could be replaced with Kool-Aid and unflavored Whey Powder)
1 pkg 10 oz. desiccated, shredded coconut, non-sweetened
2.5 cups Golden Flaxseed (3 ECC) 1.5 cup ground the rest left whole (if you don't like the seeds, grind it all)
1 can coconut water 13.5 oz. (sometimes called milk, just the juice with no sugar 9.5 ECC)
SweetzFree liquid sucralose to sweeten (0 ECC)
I also added .5 cup Davinci Watermelon since it was not getting used so you may eliminate this and just add enough water to moisten.

Preheat oven 275, spray pans, palm press or fork press balls of dough to 2.5" cookies. Most of the unground flaxseed does not get digested but adds crunch and some soluble fiber from the shell.

For camping or hiking I spread these across the full cookie sheet and cut them into large squaes while still warm.

Total: 4111
Fat: 283
Carbs: 168 - 135 = 33
Fiber: 135
Protein: 343
Makes 30 2.5" cookies =137 cals, 9.4 fat (coconut and coconut milk), 1.1 ECC, 4.5 Fiber, 11.4 protein

The guys I canoe with (non LC) prefer bags of Oreos but when we are out on teh water like these or the ones above 'cause they last longer.

There is not much to put in here.
These are trail foods or protein snacks that you wouldn't serve to company but are great for camping, eating on the way to work or just a handy snack when you need some protein.

Trail Cookies
WThese are a firm long lasting Trail Cookie that go well with a warm drink. My wife (picky about non-real food) has had 8 or 9 of these and a coffee for a meal with a small orange as well for 25-30 protein and about 10 carbs including the small tangerine.
I used AllMAX Isoflex Protein Powder (0 carbs) for both these recipes.
Plain Orange Protein Cookie
1 stick warm or barely melted butter (1/2 cup)
1 cup + 2 tbs Protein Powder (I used Orange Burst) You could use regular Protein Powder and add 1/2 a Tangerine or Lime Crystal Light
A shot of Davinci (your choice) to moisten (roll balls) and sweeten
This came out to a thick sticky dough. I hand pressed it into circles and placed on a sprayed pan and cooked at 325 for 10-12 minutes. It made about 18 cookies at 3-4 protein apiece and 0 ECC. They came out like little firm mounds that last for months.

LC Chocolate/Coconut Cookie (.6 ECC] I added coconut so these are about 1 ECC)
2 sticks warm or barely melted butter
2 cup + 4 tbs Protein Powder (I used Isoflex Chocolate)
3 eggs
SweetZFree to sweeten (1 tsp) Start with less and taste until sweet enough.
1/4 cup water as needed for consistancy
1 small package of unsweetened, shredded coconut (10 oz. =16 ECC)
4 Tbs. Cadbury's Cocoa powder
I made two trays of these, one pressed flat and one as balls. It made 30 cookies that were quite firm like mounded little rocks. ;) These (Chocolate/Coconut ) were 3-4 protein each, and .6 ECC. They spread out just a bit as they cook.
On my way to work, if I miss my shake these are a handy replacement. They are firm and take a while to chew. They don't break up and for anyone looking for a hiking or trail food this would fit the bill for a lightweight, easy storing, high protein food source. I usually store them in the freezer but 2 bags I did not refrigerate they stayed the same for months in my pack until I found them.
For camping I would make them as a 4 or 5" disk or square and use the Chocolate/Coconut recipe since it adds a nice texture to chew on whereas the original recipe comes out as a firmer "snap" cookie.
On our camping trip the mice preferred these to any other food we brought. ;D

For a flatter more regular type cookie that can be a breakfast replacement for a shake ...
Peach/Coconut Trail Cookies (I used Peach Protein cooler with the coconut for a sweeter cookie)
2.5 cups No-Name whey Protein (non flavored, cheap Whey Powder, 0 ECC)
.5 Cup Peach Cooler (add tart sweet flavor 0 ECC could be replaced with Kool-Aid and unflavored Whey Powder)
1 pkg 10 oz. desiccated coconut non-sweetened
2.5 cups Golden Flaxseed (3 ECC) 1.5 cup ground the rest left whole (if you don't like the seeds, grind it all)
1 can coconut water 13.5 oz. (sometimes called milk, just the juice with no sugar 9.5 ECC)
SweetzFree liquid sucralose to sweeten (0 ECC)
I also added .5 cup Davinci Watermelon since it was not getting used so you may eliminate this and just add enough water to moisten.
Preheat oven 275, spray pans, palm press or fork press balls of dough to 2.5" cookies. Most of the unground flaxseed does not get digested but adds crunch and some soluble fiber from the shell.
My wife just "dies" for these when warm. I prefer them with cocoa powder but they keep her awake if she has one in the evening.
For camping or hiking I spread these across the full cookie sheet and cut them into large squaes while still warm.
Total: 4111
Fat: 283
Carbs: 168 - 135 = 33
Fiber: 135
Protein: 343
Makes 30 2.5" cookies =137 cals, 9.4 fat (coconut and coconut milk), 1.1 ECC, 4.5 Fiber, 11.4 protein

SIMPLE PROTEIN COOKIE (Trail Cookie)
I cup butter
6 Scoops Vanilla Protein (25P/1ECC)
SweetzFree to taste
SF Chocolate Wafers
1/4 cup of water or less to be able to mix together and then press down. The flaten even more when baking.
http://www.lastoutpost.com/ProteinPower/Protein Cookie.JPG

A variation with Chocolate Whey powder annd a cup of almond flour.
http://www.lastoutpost.com/ProteinPower/Chocolate Protein Cookies.JPG





Protein Pucks/Muffins
These are a little to dry for muffins but pack a load of protein and are still soft enough to chew.
http://www.lastoutpost.com/ProteinPower/Protein%20Pucks.JPG


1 cup Almond Flour
1 cup Butter
1 Cup Salted Roasted Sunflower Seeds
6 Scoops Vanilla Whey Protein (30P/2ECC)
1/2 cup water with 0 carb sweetener (I used SweetzFree)
32 almonds and 16 SF chocoalte wafers

Bake at 325 until brown - Makes 16 "pucks"

Total: 4026
Fat: 328
Carbs: 70 - 27 = 43
Fiber: 27
Protein: 237

2.7 ECC/Puck
15 Protein/puck
http://www.lastoutpost.com/ProteinPower/Protein%20Pucks1.JPG

Hope you like them.

[Ottawa]

I've tried both Pemmican and dried Beef strips. The Pemmican lasts a long time but with the high content of beef tallow to bind it I prefer the taste of beef strips and use the pemmican in soups as a base where it melts into the stock.

My favorite "jerky" is made from large round steaks from Costco (almost 4 pounds and an inch thick). It is pretty lean and a good price for what you get. I cut it into 6-8" strips just over 1/8th of an inch in thickness butr not more than 1/4", using a sharp fileting knife. In a coffee grinder I mix

1/4 cup Montreal Steak Spice
2 tsp Tumeric or one of your favorites
3 or 4 generous shakes of Cayenne (to taste)
You could add a few packets of Splenda here if you want a slight sweeet taste but I put my cut meat in a bowl with a Tbs of water with a few drops of SweetZfree.
Grind to a fine powder and sprinkle over your meat. Work the meat around so some gets on every surface.

Do not spray the pan if you are doing them in the oven since the Pam or oil will stay with the meat and lengthen the drying time and possibly keep some moisture in the meat which would cause some growth http://207.44.144.11/boardimages/undecided.gif later on.

I do mine in the oven overnight at 140 degrees on a Teflon pan with the oven fan on. In the morning turn the oven off, prop the oven door open to let them cool and dry for a few hours I bag them in sealable plastic bags. These shrunken strips now about .5" x 4" or 5" which are hard and flavorful. The don't require refrigeration and I have never had any go bad or mouldy but I do keep them in sandwich bags for storage. I have come across these in my large camping pack a year later and they taste the same as when I packed them.

I did a batch with half the Montreal Steak Spice, but used larger amounts of Allspice, Nutmeg and Cayanne for a Jamacan style meat stick and I liked them but my wife disliked Allspice on meat.

[Gaelen]

Journeycakes were early travel foods, generally made of ground cornmeal and sometimes called 'johnnycakes.' Native Americans made something similar from ground nuts and seeds with a binder to hold them together, and both travel cakes were generally fried.

This recipe was inspired by "Simple Foods for the Pack," one of my backpacking cookbooks, and "Native American Cooking," one of my specialty cookbooks--sort of a collison of the two types of travel cakes, de-carbed. It's a savory bar-style cake, especially good if you don't really like 'sweet' meal replacement bars. If you aren't planning on having them last two or three weeks or more on a shelf without refrigeration, feel free to take them out of the oven when they're a bit softer. ;)

Walnut Cheddar Journeycakes -- 16.5g protein, 6g ECC

2 cups cheddar cheese (use a good, dry, well-aged sharp cheddar)
2 cups walnuts
1 cup whole sesame seeds
1/2 sunflower seed kernels, toasted, w/o salt
1/2 cup wheat germ
1/2 cup Italian (flat leaf) raw parsley
1/2 cup green onion
3 eggs

1. Shred the cheese. Grind the walnuts, sesame seeds and sunflower kernels together. Mince the parsley and green oinions very fine.

2. Combine all ingredients, and beat the eggs into the mix throughly. The batter will be slightly dry, but able to be molded into patties.

3. Form into 12 patties and bake on a cookie sheet at 350 degrees for 30 minutes. Turn them over once. Patties should be dry on the outside, but if they still have moisture inside, they will give a little when pressed. If you plan on keeping them several weeks, make sure they do not give much when you take them out of the oven, and if necessary, let them cool on racks in a warm oven that's turned off. You can also dry-bake them in a dry cast iron skillet or dutch oven.

4. Cool completely and pack in an airtight zipper-lock bags or plastic containers with a tight lid.

Makes 12

Nutrient information:
Each cake is 375 calories
16.5 grams protein
30 grams fat
6 grams ECC (9.8 grams carbs minus 3.8 grams fiber)

[Bellgirl]

Alton Brown had a fascinating show on making jerky with a box fan, some clean furnace air filters and a couple of bungee cords, The guy is creative! My problem with my food dehydrator is hot spots and uneven drying time. Here's Alton's solution:

http://www.foodnetwork.com/food/recipes/recipe/0,1977,FOOD_9936_31151,00.html

[Mitra]

Gaelen, cups aren't normally used as a measure over here, so although I use enough American recipes to have a set, I'm not totally au fait with the conventions. How much is two cups of cheese? Since you shred it later in the recipe, I'm assuming that two cups is measured before shredding, so is it 16 fl oz solid cheese?

[LisaS]

my guess is that in this instance the measure is actually for 2C of shredded cheese, using 1 C as a dry volume measure - about 240 ml

the USDA database for foods says that 1C shredded weighs 113g

[Gaelen]

Mitra, Lisa has it right...it's two cups of shredded cheese, which is about 4 oz. of solid (unshredded) cheese, depending on how dry/moist the cheese is. Did that make sense?

[Mitra]

Thank you - I thought that if you were measuring the cheese shredded, the recipe wouldn't tell you to shred it later - as I said, measuring cups are really a "second language" for me ;), so I'm not always up to speed with the conventions. Anyway, having decided that I wanted to make it now, I went ahead before you had time to reply, and made 1/3 quantity (1 egg) but obviously used at least twice the recommended quantity of cheese! It seemed to work OK, though - but if I do it again with those proportions maybe I'll make the patties a bit smaller.

[cmcole]

Beef Jerky, Boston Style

32.9 tot

1 cup soy sauce
⅓ cup Worcestershire sauce
1 ½ tsp pepper
1 medium onion; finely chopped
5 clove garlic; pressed
1 tsp nutmeg, ground
1 tsp ginger, ground

General directions. Marinate 3-5 lb sliced meat for 12-24 hours, then dehydrate.

NYC Nutrition Analysis: water=280.9 g; calories=240; protein=22.81 g; total fat=1.41 g; carbohydrate=38.73 g; dietary fiber=5.83 g

Beef Jerky


2 Tbsp soy sauce
¼ tsp salt
2 drop (1 g) Tabasco; or to taste
1 clove garlic; crushed

Slice the beef as thin as you can across the grain. Mix the marinade ingredients, put the meat in the mixture and refrigerate for at least 12 hours, 2 days if possible. Pat the meat dry, and set it on the dryer racks for 2-3 days. Check by snapping a piece.

NYC Nutrition Analysis: water=25.73 g; calories=23.59; protein=2.72 g; total fat=0.04 g; carbohydrate=3.53 g; dietary fiber=0.33 g;

Beef Jerky, Julie's Style


2 lb sliced beef
½ cup soy sauce; use more if too dry
extra hot sauce
garlic powder; to taste
ginger, grated; to taste
2 Tbsp menudo seasoning mix

General directions. Marinate 3-5 lb sliced meat for 12-24 hours, then dehydrate.


Beef Jerky, Ohio Style

5 tsp salt
1-½ tsp pepper
5 clove garlic; pressed
½ cup Worcestershire sauce
½ cup liquid smoke

General directions. Marinate 3-5 lb sliced meat for 12-24 hours, then dehydrate.

NYC Nutrition Analysis: water=117.2 g; calories=30.51; protein=1.3 g; total fat=0.18 g; carbohydrate=7.03 g; dietary fiber=1.16 g


Beef Jerky, Creole Style

5 tsp salt
1-½ tsp pepper
1 ½ tsp cayenne pepper
1 medium onion; minced
3 tsp paprika
10 clove garlic; pressed
1 cup vinegar, red wine
1 cup Worcestershire sauce

General directions. Marinate 3-5 lb sliced meat for 12-24 hours, then dehydrate.

NYC Nutrition Analysis: water=339.6 g; calories=155.4; protein=4.83 g; total fat=1.78 g; carbohydrate=40.71 g; dietary fiber=5.56 g

Beef Jerky, Teriyaki

Contributor: SpinDizzie

You can make your own jerky with a dehydrator. It's pretty easy. You can also use a very 'slow' oven. I believe 200 degrees with the oven door slightly ajar.

Teriyaki can be faked with low-sodium soy sauce and some Splenda® or Equal to taste and a few drops of Liquid Smoke. Also, hot sauces and different marinades make good jerky. Soak the meat for a few minutes, place in the dehydrator or oven rack in single layers. Put a big cookie sheet on the bottom of the oven to catch drips. In the oven or the dehydrator, give it overnight. Your house will smell very BBQ-like.


Stealth Jerky


(the red pepper sneaks up on you)

5 lbs ground round
3 to 4 Tbsp round red pepper
2 Tbsp garlic powder

Ground Beef Jerky, Mojo Spice - NESCO


1 lb top round roast, lean
2 tbs lime juice
1 tsp cumin, ground
1 ½ tsp salt
2 tsp black pepper
2 tsp garlic powder

We have been making our own beef jerky for a few weeks now. I didn't want to send the recipes until we had a couple of batches' experience. We don't use sliced meat as is customary, but this is easier, takes less time, is less wasteful of seasoning, and you can cut off all visible fat before processing. We have an American Harvester Dehydrator and usually process 5 pounds of meat at a time. We've weighed the resulting jerky and it seems to calculate out to 13 grams of jerky for a 7.2 block of protein. Fat is less than 2.5 gram and only .8 grams of Carbs. We use Master Cook to calculate the values based on 2 lbs of dry product from 5 pounds of raw meat.

We don't use any sweetener other than what may be in the seasoning ingredients. We like ours kind of spicy - you could play with the proportions of pepper, etc. But from what we understand, you must use at least 1 tsp of salt to
each lb of meat for proper preservation.

Here are some variations. Let me know what you think. This is made in our food processor with the metal blade in, one lb of meat at a time.

Directions are the same for all versions - only the seasonings differ.

Trim meat of all visible fat and any connective tissue; Cut into 2 inch cubes. Place in bowl of food processor. Combine all seasonings in a small bowl and mix well. Pour over meat cubes. Process until meat is chopped very finely. If it is less fine it will be not extrude well and will be crumbly after drying. Place in jerky extruder, (we got ours at Wal-Mart). Extrude onto dryer trays and dry for about 4 hours for four trays, or until all moisture is gone and meat is dry and leathery.
We like ours almost crunchy as it will absorb some moisture from the air after drying. We store ours in glass jars, tightly closed. You can store in the fridge if you like. We have a vacuum sealer and store extras in vacuum sealed jars.

I'm sure you could make turkey jerky the same way. The Dehydrator must be set to the highest temperature it will go. I think ours is 145 degrees. You could also put it in the oven to dry. The convection type oven will do best because of the air flow.

Reba Ahmad ahmad@mwt.net

Taco Jerky

5 lbs ground round
1 pkg taco seasoning
1 to 2 Tbsp red pepper
1 Tbsp garlic powder

Can add other spices, just depends on your preference. I sometimes add cumin and chili powder. One of the days I'll work up a ginger or teriyaki recipe. I use ground round because it has less fat drainage and holds together well. The extra lean ground meat does not hold together well and crumbles easily. In order to make "jerky-looking" strips, I use an aid called "Jerky Works". It is like a caulking gun in that you load the spiced meat into it and squeeze it out onto the trays. Takes me just about an hour to prepare for drying and then it generally dry for about 12 hours.

Per serving: 0 Calories (kcal); 0g Total Fat; (0% calories from fat); 0g Protein; 0g Carbohydrate; 0mg Cholesterol; 0mg Sodium Food Exchanges: 0 Grain (Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

NOTES: posted 4/20/01 by David Gibson

Ground Beef Jerky, Smoky


1 lb top round roast, lean
2 Tbsp tamari soy sauce
¾ tsp salt
½ tsp black pepper
pinch cayenne pepper; or to taste
1 tsp garlic powder
2 tsp liquid smoke

Hello Fellow Zoners: We have been making our own beef jerky for a few weeks now. I didn't want to send the recipes until we had a couple of batches' experience. We don't use sliced meat as is customary, but this is easier, takes less time, is less wasteful of seasoning, and you can cut off all visible fat before processing. We have an American Harvestor Dehydrator and usually process 5 pounds of meat at a time. We've weighed the resulting jerky and it seems to calculate out to 13 grams of jerky for a 7.2 block of protein. Fat is less than 2.5 gram and only .8 grams of Carbo. We use Master Cook to calculate the values based on a 2 lbs of dry product from 5 pounds of raw meat. We don't use any sweetener other than what may be in the seasoning ingredients.

We like ours kind of spicy - you could play with the proportions of pepper, etc. But from what we understand, you must use at least 1 tsp of salt to each lb of meat for proper preservation. Here are some variations. Let me know what you think. This is made in our food processor with the metal blade in, one lb of meat at a time. Directions are the same for all versions - only the seasonings differ.

Trim meat of all visible fat and any connective tissue. Cut into 2 inch or so cubes. Place in bowl of food processor. Combine all seasonings in a small bowl and mix well. Pour over meat cubes. Process until meat is chopped very finely. If it is less fine it will be not extrude well and will be crumbly after drying. Place in jerky extruder, (we got ours at Wal-Mart). Extrude onto dryer trays and dry for about 4 hours for four trays, or until all moisture is gone and meat is dry and leathery. We like ours almost crunchy, as it will absorb some moisture from the air after drying. We store ours in glass jars, tightly closed. You can store in the fridge if you like. We have a vacuum sealer and store extras in vacuum-sealed jars. I'm sure you could make turkey jerky the same way. The Dehydrator must be set to the highest temperature it will go. I think ours is 145 degrees. You could also put it in the oven to dry. The convection type oven will do best because of the airflow.
Reba Ahmad ahmad@mwt.net

NYC Nutrition Analysis (entire recipe): water=340.1 g; calories=800.2; protein=103.3 g; total fat=38.15 g; carbohydrate=4.73 g; dietary fiber=0.85 g


Ground Beef Jerky, Smoked LC


½ cup soy sauce; can use light
1 Tbsp allspice
4 Tbsp Splenda®, bulk
2 tsp ginger root; grated
1 clove garlic; minced
1 Tbsp liquid smoke; hickory or mesquite
2 lb ground beef, leanest possible

Press ground beef into flat strips 5 inches long by 1-½ wide and ¼ inch thick. Place one layer of ground beef strips in dish for marinating. Mix marinade ingredients together in a bowl. After well mixed, sprinkle marinade sauce over meat, soaking well. Turn meat over and sprinkle with sauce. Add layers of ground beef strips to marinating dish and repeat sprinkling of marinade. Pour remaining marinade sauce over meat.
Cover tightly and let marinate in refrigerator for 6 to 12 hours. rotate layers of meat occasionally. Place in dehydrator until dry. While meat is drying, blot excess oil with paper towel.

NYC Nutrition Analysis (per serving or yield unit): water=56.68 g; Calories=185.1; protein=15.02 g; total fat=4.34 g; carbohydrate=2.33 g; dietary fiber=0.2 g

[Ottawa]

Further on Cookie Ideas ...

Although she seems a little too concerned with calorie count and low fat, I liked this video on how to make a Protein Cookie (http://www.youtube.com/watch?v=zkm2sP12H-k) or a Fortune Cookie (http://eatinglow.com/ep15fortunecookie.htm).

The author's website (http://eatinglow.com/recipes.htm)has videos for quite a few meals/treats.