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 wholegrain
bars that are perfect for a meal replacement or an energy-packed snack bar. Each
bar has 240 calories, 40 grams of carbohydrates, and a full 15 grams of protein. 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. (Two bars make a pint-sized meal replacement.)

2 ½ cups rolled oats
1½ cups whole wheat flour
1 cup whole milk*
¾ cup raw sugar
½ cup semi-sweet chocolate chips
½ cup dried cranberries
2 eggs
¼ cup honey
¼ cup raisins
¼ cup almonds or walnuts, chopped
2 tablespoons unsweetened applesauce
1 tablespoon dark rum (or substitute 1 teaspoon vanilla extract)
1 teaspoon baking soda
1 teaspoon ground cinnamon

Preheat oven to 350 degrees. In a large bowl, combine milk, eggs, honey,
applesauce, vanilla, and 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, and
raisins and stir until blended. Spoon mixture into a greased 9 x 13 pan and smooth
out evenly in pan. Bake for 28–30 minutes. Let cool completely and cut into twelve
bars. Wrap individual bars in plastic wrap or store in a sealed container

Portion size: 12 four-oz. servings.

Note: *For a delightful treat that’s good for you, try one of these bars warmed up with
a pat of butter on top.

Recipe excerpted from
The Benjamin Franklin Diet.
The information contained in this web site and book is based upon the research and personal and professional
experiences of the author. It is not intended as a substitute for consulting with your physician or other
healthcare provider. Any attempt to diagnose and treat an illness should be done under the direction of a
healthcare professional. The author is not responsible for any adverse effects or consequences resulting from
the use of the suggestions, preparations, or procedures discussed in this web site. Should the reader have any
questions concerning the appropriateness of any procedures or preparation mentioned, the author strongly
suggests consulting a professional healthcare advisor.

Copyright © 2012 by Kelly Wright. All rights reserved. No part of this web site may be reproduced, stored in a
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