Energy Balls and a new guitar

I’m taking a bit of a break from Inktober to bring you, by request, my recipe for Energy Balls.  They are a no-bake snack that can be customized infinitely and make a great alternative to expensive energy bars.

Dry ingredients:

Six packets instant oatmeal (can use flavored or unflavored)

2 TB instant coffee (I use Bustelo packets)

2 TB sugar (white or brown)

3 oz Craisins or raisins (1 small bag is fine)

2-3 oz black sesame powder ( can use ground flax seed or protein powder)

1 TB pumpkin pie spice

1 jar creamy peanut butter, any kind (can use other nut butters)


Mix all dry ingredients, including Craisins.  Make sure they are broken up.  Then fold in peanut butter and mix well.  Roll into walnut sized balls and chill in the fridge.

This recipe gives you protein, some vitamins, some antioxidants, and a little caffeine.  It’s infinitely variable.  You can add nuts, chia seeds, flax seed, other kinds of dried fruit, you name it.  You can change the spices, leave out the sugar, whatever.  The possibilities are literally endless.  I also like to add whey protein powder at times, chocolate flavor.


Guitar UpdateDSCN1466

I have purchased an Epiphone Les Paul Special II, the limited edition in wine red.  I named her Rosie.  She’s a little beat up but I can tell you she feels so good in my hands – the right weight and everything.  I love how she sounds even when she isn’t plugged in.  Here’s what she looks like:

Right now I’m plugging directly into my computer instead of using an amp, though I have my eyes on a Peavy I’ll be getting in a few weeks.  I run Linux, and use Rackarrack and Tuxguitar.

I’ve learned: how to tune using a digital tuner, how to strum with a pick (sort of) and two basic chords.  I’m even having fun while making awful noises!



Make your own energy bars


This kayaker got farther with Adventure Balls.


Tired of paying top dollar for designer energy bars?  How about making Roh’s Adventure Balls?  It’s easy to do and requires no baking.  Basically, it’s a modular system.


Start with six packets of any flavor instant oatmeal.  (Easier to chew without cooking.)

Add four scoops of your choice protein powder/shake mix.  You can also add cocoa powder.

Add about a cup (200 grams roughly) of fruit, chopped nuts, seeds, or coconut.

Stir in 16 ounces (half a kilo) of your choice nut butter (peanut butter, almond butter, cashew butter, tahini, etc).

Chill dough and form into balls or logs.

Roll in sesame flour, sesame seeds, coconut, or whatever you want.


Eat and enjoy!  Adventure Balls are great for hikes, if you don’t like breakfast and should eat it anyway, exercise periods, or at work.  They keep for at least a couple weeks in the fridge, longer if you wrap them into something.

They can also be made diabetic friendly depending on what you use!


My favorite recipe so far:

6 packets apple cinnamon instant oatmeal

2 tablespoons cocoa powder

4 scoops chocolate flavored cocoa powder

6 oz craisins/dried cranberries

16 oz (1 jar) creamy peanut butter

1/4 cup powdered black sesame