Protien bars, make them for the rest of yo life
OK, the last Protien bar thread went crazy, Im lumping everything Ive com across here. Some have baking included, some say the protien will denature, break down, so a way around is either using xanthan gum, or putting your bars/cookies on a pan (lined, or sprayed with pam) set in oven set to warm, leave overnight. The outsides will dehydrate/turn hard, and chewy insides. Or even a dehydrator, if you have the fruit rollup tray. Il try mine. Or make a frosting using the pro, and spread on after cooking.
3c old fash oats
2c whey protien/protein ya got
1c apple sauce
1tbsp vanilla extract
2-4tbsp stevia/sugar substitute
This will come to a 2-1 ratio of carbs to pro. 1-2g fat,depending on protein source.
Mix the apple sauce and flavors firs, then fold in oats (little at a time), and protien last.
I put these in the oven at 350, drop cookie style, and baked for 5 min, just a litle chewy. You can also bake at 250-275 for a few min longer if you dont want the pro getting cooked. I have some chewy ones in a bag waiting to be eaten. I store mine in the freezer. Nice and chewy. Ill add nut value once I add it up.
Homemade Protein Bars
Makes: 16 servings
2 cups natural peanut butter or cashew butter
1 3/4 cups honey
2 1/4 cups of protein powder
3 cups dry, uncooked oatmeal
Combine peanut butter and honey in a large mixing bowl and heat in the microwave for about 70 seconds.
Stir in protein powder and oatmeal. Mix thoroughly. It will be thick!
Press into a 9" x 13" pan. Refrigerate until solid enough to cut and then cut into 16 equal bars. Wrap each bar in foil or saran wrap and store in plastic baggie in refrigerator.
My favorite protein bars would be:
2 T Natty PB
1 scoop ON chocolate Whey
Mix form into a bar and the freeze...I usually make them aboout 4 at a time so that would be:
4 scoops of chocolate whey, Great P+F meal plus it tastes like a cheat!
here is a few gathered from assorted places...
1 cup peanut butter
1 1/2 cups honey
2 cups of protein powder
3 cups dry uncooked oatmeal
combine pb and honey in nonstick pot, warm up over low heat.
then add the protein powder then oats
YOU DONT WANT TO COOK IT just warm it up to mix
then press into a pan let it cool in the frige and there you go
5 tbsp natural peanut butter (chunky or smooth)
1/2 cup dry oats or whole grain hot cereal (uncooked)
1/2 cup oat flour (double the oats if you do not have oat flour)
6 scoops chocolate whey protein (~132 grams protein)
1 teaspoon vanilla
2 tablespoons flax seeds (optional)
1 cup non-fat dry milk
1/2 cup water (depending on what type of protein you use, you may need to add more)
Spray an 8x8 baking dish with non-stick cooking spray. Combine dry ingredients in a medium size bowl and mix well. Add peanut butter and mix - the mixture will be crumbly and dry. Add water & vanilla. Using a wooden spoon or rubber spatula, everything until a dough forms. The dough will be sticky. Spread dough into pan using a clean wooden spoon or spatula that has been sprayed with non-stick cooking spray. Refrigerate a few hours (or freeze for an hour) and cut into 9 squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated.
Modifications: Use vanilla protein and replace ~1/4 cup of the oatflour with a variety of nuts, seeds, or dried berries. Chopped almonds, hazelnuts, cashews, peanuts, flax seeds, sesame seeds, pumpkin seeds, raisins, or dried cranberries would all work well.
Nutritional Information Per Serving:
197 calories, 21 g protein, 7.2 g fat (8% saturated), 13.7 g carbohydrate, 1.6 g fiber
6 scoops whey
Oats ( you can toast the oats as well)
Eggs Whites (i use around 6)
Peanut Butter (natural of course)
Few Drops of Vanilla extract
Brown Sugar to taste
Milk (substitute with water if cutting)
mix oats with peanut butter and eggs whites until you have a smooth consistency but not too viscous, use the microwave to cook the eggs for 10 seconds, take out and mix again, do this 3 times. add the whey, cinnamon, chopped walnuts, vanilla, brown sugar and milk (add milk only if the mass is tooo thick, otherwise omit, adding too much liquid will cause the mixture not to set in the fridge later), MIX WELL until all ingredients are properly distributed
pour into metal pan, let sit in the fridge for 1 hour. cut into pieces, wrap in wax paper or foil
Protein Fudge Bars
7 scoops Chocolate Protein powder (7 scoops equals 2 1/3 cups) (122.5 pro/10.5 carb)
1/2 cup melted butter
4 oz. cream cheese (8 pro/4 carb)
1/2 cup walnuts (10 pro/5 carb)
Melt butter and cream cheese in microwave. Stir until smooth. Mix in protein powder. Stir until mixed. This will be very thick and hard to stir. Add chopped walnuts and mix.
Put in a greased bread pan. Chill. Cut into 8 pieces. When firm, you can wrap each piece in plastic wrap and store in fridge.
Yield: 8 generous bars
Protein per bar: 17.5
Carbs per bar: 2.43
3 1/2 cups rolled oats
1 1/2 cups dry milk
1 tbsp cinnamon
1 cup lite syrup
2 scoops protein powder
2 egg whites
1/4 cup orange juice
1 tsp vanilla
1 cup craisins (cranberry/raisins, or cranberries or raisins) or chopped apple and chopped nuts
Mix all ingredients as you add them to each other and then in a waxpaper lined cookie sheet spread the mixture out. After you do this and before you bake them, take a butter knife and cut them into 10 squares. Put them in a 325' oven until lightly browned (about 15 minutes) and store them in an airtight container for up to 2 weeks without refrigeration.
Makes 10 Bars 1Bar = 200 calories 12.2 g protein 25 g carbs.
This Make 16 Protein Bars
1 Cup of Natural Peanut Butter or LowFat Peanutbutter
1 1/2 cups Honey
2 cups of protein powder (I use vanilla whey protein) (Chocolate is great too!)
3 cups dry,uncooked oatmeal
Combine peanut butter and honey in a large nonstick pot, and warm it up over low heat . I start out with just the peanutbutter and honey, then add the protein powder,and finally the oats. You don't want to cook it, just heat it up enough to be able to stir it together.
Press into a 9" x 13" pan. Let them cool, and cut into 16 equal bars.(I cut them into 32 bars). Wrap each bar in foil or saran wrap and store in plastic baggies. No need to refrigerate, the ingredients are all natural.
(based upon using lowfat natural peanut butter) (Smuckers)
Serving Size: 1 Bar
Protein: 18 g
Carbohydrates: 38 g
( nutritional info may vary depending upon the ingredients you use)
1/2 cup (8 tbsp) Fat-free cream cheese
6 tbsp Reduced-Fat Natural Peanut Butter
4 scoops Chocolate Whey Protein (i used isopure)
about 1/8 cup Eggbeaters Egg Substitute
1 packet Nestle Carnation Fat-free hot cocoa mix
1/2 cup raw oatmeal (regular, slow cooking)
Splenda artificial sweetener (amt. depends on how sweet you want them)
-Heat cream cheese and PB in the microwave until soft. Mix well
-Add splenda until it's sweet
-Add a little of the Eggbeaters
-Add Protein and mix well. It will be hard to mix at first but will eventually mix in.
-Add Nestle Hot-cocoa mix and mix well. If it needs to be wetter, add more of the Eggbeaters
-When you get a nice, play-doh conssistancy, add oats and mix.
-Lightly spray wax paper with cooking spray.
-Place dough on wax paper and press out to desired thickness
-Chill in refrigerator for a while
-Cut into bars
**Nutritional info (for the whole recipe. divide as you like):
Fat- 36 g (8 g saturated)
Carbs- 74 g (16 g fiber)
Protein - 160 g
~~Strawberry & Banana Meal Replacent Bars~~
Makes 6 bars
1 c. raw oatmeal
5 scoops of Strawberry protein powder [90g. of protein]
1/4 c. fat free cream cheese
1/2 c. non fat dry powder milk
2 egg whites
1/4 c. water
1 1/2 bananas, mashed
2 tsp. Canola oil [this is the secret ingredient to keeping these bars moist instead of the traditional dry bar]
Preheat oven to 325 degrees. Spray a 9 x 9" square pan with cooking spray and set aside.
In a med. bowl combine oatmeal, protein powder, and dry milk. Set aside. In another bowl beat together with an electric hand mixer; cream cheese, egg whites, bananas, water and oil. Add the oat mixture and continue to beat until the two are combined. Pour batter into the prepared pan and bake for 30-35 minutes or until toothpick comes out clean. Makes 6 bars. Nutritional stats per bar are;
Makes 8 bars
1 c. raw oatmeal
1 ½ c. chocolate protein powder; [96g. of protein total][vanilla powder can be used instead]
¼ c. reduced fat creamy peanut butter
½ c. nonfat dry milk powder [dry form do not add any additional water to this]
2 egg whites, beaten
½ c. raisins
¼ - 1/3 c. water
Mix all ingredients [except water] together in a bowl. Gradually add water to mixture [mixture is very gooey]. Spray a 9x9” square pan with cooking spray. Pour batter in pan and spread as best as you can [I use wax paper to press it down so it is evenly distributed]. Bake in a preheated 325 degree oven for about 15 minutes .Let cool slightly; cut into 8 bars.
Nutritional stats per bar;
New addition by Jenny
i tried to make bars before without honey and they never hardened up, so i baked them and with that my favorite post workout snack was born.
all these things done by eye,
couple spoonfulls of peanut butter
pour a lotta oatmeal,
whey protein powder
a couple egg whites
i toss in a little brown sugar,,
whatever you wanna throw in, the main ingredients are the oatmeal and the whey powder, then i put on a pan and bake for 25 mins at 35, i cut them up into bars and take them to school, its like a really hard bread, bar kinda thing.
One from D-Money at BBcom, protien frosting aeh. nice,
2 cups cottage cheese
2 1/2 cups rolled barley (barley flakes) or Oatmeal
12 egg whites
3 tbs peanut butter (natural)
6 scoops of ON Optimum Protien powder*
Makes 12 bars
If you use the barley and Optimum powder it makes for a 38/40/22 balance with 230 calories per bar.
*the protien powder is a "frosting"
-combine a little bit of water and stir till it makes a frosting like consistency. Then spead over the top of the bars.
-spray a cooking pan with non-stick spray and put in all mixed ingredience, exluding the protien powder.
-preheat to 375 degrees and cook till you can stick a tooth pic into the bars and it comes out clean.
-spred with protien powder "frosting"
Taste pretty good and provide good protien, carbs, and good fats.
Ripped from bbcom, everything together. Sorry is some are duplicates
These recipies are for the money challenged teen. We all see the mrps and protien bars in the stores and (at least i do) wish we could afford them. but, usually, we dont have the cash flow for 2.50 a bar. point is these are fast and easy(most of them anyaway) recepies for all sorts of crap. they are also great to make if your mom is like mine and has something against either spending money or protien. mine is always complaining that im gonna kill myself with it. so this way you are saving a whole assload of money by not buying them from GNC. in regards to protien, feel free to use generic 5 lb tub of it. it works just as well and is cheap so you dont have to use your more expensive stuff!! Also, i did not get these recepies from bb.com or any of the forums so dont whine that you "just posted them" cuz i dont care. also, most are not my origional creations, just variations on stff, so props to those who made them!!! good luck, i hope these help, and good eating!!!!
Fast, Cheap and Simple
1 cup Natural peanut butter
8 tablespoons honey
1&1/4 cups whey protein powder
1 cup of uncooked oatmeal
Mix the pb and honey in a bowl, microwave on full for 80 secs. Add the rest and mix together (get your hands in man!!) can add raisins/nuts etc to taste. Smooth into 13x9 tray and leave for 20 mins. Cut into 10 to 12 equal bars and wrap and store in fridge!!
protein 20g, carbs 30g and fat 20g of which only 3g are saturated. Those figures are per bar, don't forget your 128g fat divides into 10 to 12 bars and most of the fat in pb is healthy fat which the body uses similar to carbs. The ammounts may vary slightly depending on recipe adjustments, they are well worth the 10 to 15 mins to make. Enjoy your eating bro's
a 40-30-30 zone food
3 cups rolled oats
3 tablespoons vital wheat gluten
1 cup soy protein
1 teaspoon baking soda
1 teaspoon salt
3 tablespoons fructose (or however much sugar)
1/2 cup pecans or sunflower seeds chopped (optional..i guess)
3 tablespoons canola oil
1/3 cup chopped dried fruit or raisins
1/2 cup water or apple juice
2 teaspoons vanilla extract
1/2 cup flour, oat or rice flour; as needed to thicken
1 cup or more additional liquid (milk maybe? or if you are really serious....soy milk?) to achieve texture (varies, depending on additions)
Preheat oven to 350 degrees, grease a cookie sheet.
Mix everything but the flour, let it sit a few minutes, then beat with a fork until it begins to thicken. Add enough liquid or flour to make a stiff dough.
Roll or pat out on the cookie sheet, about 1/4 inch thick, cut 20 pieces. Cut with cookie cutter or roll out a rectangle on a greased cookie sheet and separate into 4x5 rectangles for 20 biscuits or bars.
Bake 12 minutes.
The apple juice adds additional carbs, but nice flavor, and some folks enjoy a little cinnamon. If you are NOT vegan, you can beat in some eggs and reduce the water or apple juice for a little better texture and protein.
HIGH PROTEIN SNACK BARS
1/2 c. butter
1 c. peanut butter
1 1/2 c. or 12 oz. carob chips
1 c. wheat germ
1 c. shredded coconut
1 c. chopped nuts
1/2 c. sesame seeds
1/2 c. sunflower seeds
May substitute granola for these ingredients.
Melt butter, peanut butter and chips. Mix all and press into 9x13 inch pan. Chill until firm. really easy....really really easy!!!)
(Note: Although these are sugar free they are not low calorie - high fat content.)
Cereal Protien Bars
(makes a decent breakfast)
1/2 c. white syrup
3/4 c. crunchy peanut butter
3 c. Rice Krispies, corn flakes, ect.
1 tsp. vanilla
Boil sugar and syrup until sugar dissolves. Add vanilla and peanut butter. Stir until melted. Add cereal. Put in buttered 9-inch pan. DON'T BAKE! Sprinkle 1 package butterscotch chips and 1/2 package chocolate chips over top. (or all chocolate if thats what your into) Place under broiler for just a few seconds. Spread, cool, and cut.
Oat / Banana Slices
6 Egg Whites
1 Egg Yolk (for those extra amino acids)
200g Porridge Oats (Complex Carbohydrate)
60g Banana Flavoured Whey Protein Powder (Any other flavor could be used.)
150ml Pure Orange Juice (For Flavour and Vitamin C)
2 Sliced Bananas (Flavour and Sweetness)
2 Tablespoons Cookable Sweetener (Such as Hermesetas or Canderel)
Preheat your oven to 180 degrees Celsius.
Put all the ingredients into your mixing bowl and stir until you have a nice even, mixture. (Should look pretty gooey.)
Find a baking tray approx 8inch by 8inch and 1inch deep.
Rub your baking tray with vegetable oil or cooking spray to prevent to mixture sticking.
Pour your mixture into the baking tray and then place in the oven.
Bake for around 20 Minutes or until golden brown.
Leave to cool and then cut into 8 pieces with a sharp knife.
Nutrition: Each slice contains approximately: Protein: 12.4g from mixed sources (Whey, Egg & Oats) Carbohydrate: 21.6g Fat: 2.1g Fat Please Note that these nutritional values have been calculated using the figures from the ingredients, added together and divided by eight (the number of slices). These figures may vary depending on the manufacturer of your protein powder and also the size of the eggs that you use.
(each slice contains 155 kcals.) Comment: Oats are a complex carbohydrate which offer a slow and sustained flow of energy. Oats also have high fibre and great nutritional value. they make an excellent pre workout meal.
60 grams chocolate protein powder
3/4 cup oat flour (if you don't have any just put some oats in a blender and chop them until they are powder)
3 tbsp sugar
3 tbsp cocoa powder (unsweetened)
a dash salt
2 egg whites
3/4 cup applesauce (unsweetened)
3 tbsp peanut butter
2 tbsp. water
1 tsp. vanilla extract ? optional
Mix the ingredients together and pour into a greased 8x8 pan.
Bake at 350 degrees farengheit for 18 min.
Makes 9 brownies. Each brownie is 30 40 40 balanced.
Chewy Protein Bars
These are not quite like the ones you buy in the store, but I like them. These bars are also balanced 30-40-40 or zone friendly.
3 tbsp. oatmeal (you can either grind it up into a powder using a blender or just use rolled oats)
3 tbsp. milk
35 grams protein powder
2 tbsp. peanut butter (you could use almond butter or olive oil as well)
2 tbsp. + 3 tablespoons of sugar
2-tbsp. hot water mixes the oatmeal with the milk.
Add the protein powder and peanut butter. Mix until it looks crumbly. If you have big chunks, then make them smaller by mashing them with a fork or whatever.
Mix the sugar with the hot water. Stir until dissolved.
Add the water with sugar to the oatmeal mixture and use your hands to combine everything (dig into them) You really have to use your hands because a spoon or fork just doesn't mix everything properly.
Place the mixture in a wax paper lined container.
Cut into 6 bars and place in the fridge to cool.
Oatmeal Protein Bars:
3 cups oatmeal
140 grams protein powder
3/4 cup peanut butter
1 cup milk
2 egg whites
1 cup apple sauce
2 tsp baking powder
1/2 teaspoon salt
You can also add fructose or sugar, I dont because my protein powder is sweetened enough.
Combine the above ingredients and put in a oiled (use pam) 9x9 pan.
Bake @ 350 for 35 min.
Makes 8 bars. When they are cool, put them in the fridge or they will go to shat in a few days.
These are great for breakfast. I use chocolate protein powder and I don't always put apple sauce in (I usually don't have any). I just put more milk in. Make sure that the mixture is not too dry, but it shouldn't be watery like soup either or it will take forever to cook. You can also add cinnamon. I do that when I use vanilla protein powder.
Be warned, though. Kinda makes, um, defecation rather enthusiastic.
25g The Ministry of Fitness Vanilla Whey
40g Crunchy Peanut Butter
2 (60g) Eggs
1 Banana (120g)
1 tablespoon Honey
100ml Regular Milk
Generous pinch Cinnamon
Add Oats to mixing bowl. Add whey, mix briefly. Add pinch salt, and cinnamon. Add Peanut Butter. Mix, trying to break peanut butter up into small lumps. Mix briefly.
Gradually add lightly beaten eggs, while mixing.
Add (mashed) banana, mix well. Add honey, mix.
Gradually add milk, whilst mixing.
Place in lightly oiled or greaseproof paper lined square baking tin (I used a 7"x7"x1.5" tin)
Bake at moderate oven temp. (180 deg) for 20-25 mins, or until golden brown.
I have just made these for the first time. They smell nice, are slightly soft-centred due to the banana, and taste quite good, although very oat-ey. I got 8 slices out of the mixture. Each slice is :
..based on the ingredients used. These bars were made with the intention of convenient food while bulking. I would have preferred more protein in the bars. Next time, I will add more whey, another banana and egg, and possibly less oats. They are great for bulking phase, and if you can change the recepie, prob cutting as well! Enjoy
note; another 50grams of whey would put the Protein to Carbohydrate ratio at 1:1 and this would be good and the bars would still retain their moist, rich texture.
Protien Nutrtion Bar
A great protein nutrition bar at a mere fraction of the cost of packaged protein bars but none of their glycerin, preservatives, or sugar! These easy-to-make low-fat protein bars are high in fiber content and taste great with a spread of natural peanut butter across the top. with a protein drink, they make a well-balanced meal.
8 minutes to prepare
1. Preheat oven to 325°. Mix all dry ingredients in bowl and blend well.
2. In separate bowl, combine eggwhites, orange juice, applesauce, and sugar-free syrup and stir until well blended.
3. Stir liquid mixture into dry ingredients and mix well. The consistency will be thick and similar to cookie dough.
4. Spread batter onto a baking sheet coated with non-stick spray. Use a 9x12 baking dish if you prefer thicker bars. Bake until edges are crisp and browned (about 15 minutes depending on bar thickness)
5. Cut into 10 bars and refrigerate in airtight container.
1.If you find you want a more moist consistency, add a little more applesauce to the recipe for softness.
2.Baking with applesauce: Did you know you can replace the oil in a recipe with an equal measure of applesauce? Applesauce will add the same moisture but not the added fat and it won’t alter the flavor.
3.Bars may also be frozen and thawed in microwave before eating.
4.Per Serving: Calories- 140 Carbs- 23g Protein- 15g Fat- .5 g Fiber- 4 g
What You Need:
•3 1/2 cups quick oats
•1 1/2 cups powdered non-fat milk
•1 cup sugar-free (diabetic) pancake syrup (Cozy Cottage, Cary's or Howard's bran
•2 egg whites, beaten
•1/4 cup orange juice
•1 tsp vanilla
•1/4 c. natural applesauce (no added sugar)
•4 scoops chocolate or vanilla protein powder
Low CARB BARS!
2 tbsp no-sugar peanut butter
2 tbsp butter, melted
½ tsp liquid artificial sweetener
1/4 cup Splenda
1 scoop Vanilla Praline Designer
Whey protein powder, see * Note
* Note: It's best to use the "scoop" that comes with the package, but in case it's lost (or you use another brand), this is approximately 1/3 of a cup.*
Melt peanut butter and butter in microwave or double boiler. Mix in the sweeteners thoroughly. Add protein powder and stir until it forms a ball. (You may need to use clean hands to aid in the thorough mixing.)
Roll up in ball and knead a bit; then separate into even portions, shaping as desired. Refrigerate until firm.
This recipe yields 4 bars; approximately 2 carb grams per bar.
Per Serving (excluding unknown items): 51 Calories; 6g Fat (99.5% calories from fat); trace Protein; trace Carbohydrate; 0g Dietary Fiber; 16mg
Cholesterol; 59mg Sodium. Exchanges: 1 Fat.
1 cup rolled oats
1/2 cup wheat germ
1/2 cup oat bran
1/2 cup vanilla protein power
1 cup crunchy peanut butter
1 cup raisins or dried fruit of your choice/chopped
1 cup chocolate chips
1 cup light Karo syrup
Honey can be substituted for Karo. Carob chips for chocolare chips. All these things can be found at any health food store, and in most of the Super Size Super Markets that now have sections for the dried organic food stuff.
Mix all ingredients well. Pat out on wax paper into a large rectangle. Take a large knife and divide into bar shaped rectangles. Put these in Ziploc bags and freeze ‘til you need them. Simple. Easy.
Energy Bars - Road Putty
Thoroughly combine equal parts of Non-fat dry milk powder Honey, and Peanut butter
Roll into logs and wrap in wax paper.
The honey and peanut butter are two of the best sources of energy, and not just the “sugar blitz” you get from some of the store bought stuff. This gives sustained energy, and is extremely easy to make.
candy bar/breakfast bar
1 serving -
1 pkg alba or ww chocolate drink
2 tbsp coffee
1 tbsp peanut butter
2 tbsp raisins
2 tbsp oatmeal
mix all together; place on plastic wrap. shape into a log. freeze. cut in slices.
ww exchanges:1 milk, 1 fruit, 1 bread, 1 protein, 1 fat
CHEAP to make
2 Level scoops of chocolate or vanilla soy or whey-based protein powder
1 Tablespoon of natural peanut butter
1/4 Cup oatmeal or use steel cut oats
4 Egg whites
1/4 Teaspoon vanilla extract
1/2 Cup unsweetened applesauce
Preheat the oven to 350 degrees F.
Mix the egg whites and uncooked oatmeal. Add the remaining ingredients.
Spray a nonstick cooking spray in an 8"x8" baking dish. Spread the mixture in an even layer, over the bottom of the dish. Bake for about 20 minutes, or until the edge starts to pull away from the sides of the dish.
Let cool for 5 minutes and cut into bars.
Makes 9 bars.
Nice depending if I have PB ill be making some tonight.
Protein Bars 1
7 30g scoops of Protein
1/2 cup melted butter
4 oz. cream cheese
1/2 cup walnuts
1/4 cup Splenda (or whatever amount you like according to your taste)
I have used chocolate, vanilla and strawberry protein powder.. With the strawberry I like to add a little unsweetened coconut.
Soft the butter and cream cheese together...and mix. Add in the protein powder, and Splenda....stir in your nuts, sunflower seeds, coconut or whatever else you're using. The batter will be pretty stiff. Spread a pan (I use a bread pan), press in mixture. If necessary spray your hands.
Chill in the frig and then cut into bars. I sometimes sort them individually frozen in a zip-loc bag, and then I can just grab one to take to work.
Play with these ingredients and I'm sure you'll come up with something you really like. Pretty simple...taste better than any of the bars I've tried...and a lot cheaper.
Homemade Low-Carb Chocolate Bars
These are quite rich and creamy chocolate bars that melt in your mouth. No glycerine or maltitol, not hidden carbs.
1 square bakers unsweetened chocolate
3 tbsp whey protein
3 tbsp soy protein
1 tbsp psyllium husks
1 tbsp unsweetened coconut or almond meal
1 tbsp SugarTwin brown sugar
1 tbsp Splenda
5 drops Stevia
1/4 cup whipping cream
1 tbsp peanut butter
1 tsp vanilla extract
1 tsp mint extract (optional)
1/4 cup crushed pecans (optional)
In a microwave-safe plastic dish, microwave the chocolate square for 1 minute on high. It should almost melted or half-way through. Add peanut butter on top and microwave for 1 minute on high. Add cream and microwave for 1.5 minutes on high (make sure the cream starts boiling, it has to be hot, or the bars will become powdery).
Sprinkle the psyllium husks first on the hot mixture, this helps solidify the bars. Add the rest of the ingredients on top. Use a hand mixer to mix the entire mixture until uniform. This will be a hard mixture and may get stuck inside the mixers, just sccop it up with a spoon.
Use a square none-stick plastic plate (I use the top of a ziplioc disposable cover), about 5x5 inches, but any non-stick surface should do. Spread the mixture on top of it, and press with the bottom of a spoon to make it evenly spread.
Freeze for an hour, and then place in the fridge until ready to use. I cut it into 4 bars.
Note: If you don't have all the above sweeteners, use any sweetener you have to taste. Mixing different sweeteners intensifies the sweetening effect, and requires a lesser amount of the sweetner.
Protein Bars 2
1 square unsweetened baker's chocolate
2 Tbls. butter
2 Tbls. heavy cream
3 pkts Equal (I used Splenda)
3 scoops (1 cup) Chocolate Designer Protein (or any other chocolate whey protein)
1 cup chopped peanuts (I used 1 1/4 cup chopped pecans)
1/2 cup unsweetened coconut
2 Tbls. Sugar Free Torani Syrup or maple syrup (or water, in a pinch...) --I used the maple syrup, as that, our market had!
Melt choc and butter in mike 1 min; stir until completely melted. Add Equal and heavy cream and stir til creamy. Add protein powder, peanuts, coconut and stir till mixed pretty well, add syrup (or water), and mix thoroughly(you may have to knead with your handsat this point, as mixture will be very stiff). Line a bread loaf pan with plastic wrap and press in mixture firmly and evenly. Chill till firm. Cut into 6 bars. These were huge, so I made it into 9 bars.
Approx 5 carbs/15 grams protein per 1/6 recipe
Peanut Butter Protein Bars Ingredients:
2 tablespoons no-sugar peanut butter
2 tablespoons butter, melted
1/2 teaspoon liquid artificial sweetener
1/4 cup Splenda
1 scoop Vanilla Praline Designer Whey protein powder*
Melt peanut butter and butter in microwave or double boiler. Mix in the sweeteners thoroughly. Add protein powder and stir until it forms a ball. (You may need to use clean hands to aid in the thorough mixing.) Roll up in ball and knead a bit; then separate into even portions, shaping as desired. Refrigerate until firm.
Makes 4 bars. Approx 2 carbs per bar.
Note: It's best to use the "scoop" that comes with the package, but in case it's lost (or you use another brand), this is approx. 1/3 of a cup (I have made this measuring at 1/3 cup and it works fine!)
Nutty Fudge Bars Ingredients:
2 1/3 cups vanilla protein powder
1 oz square unsweetened chocolate
1/2 cup butter
4 oz cream cheese
1 oz chopped walnuts
1 teaspoon vanilla
1 teaspoon peanut butter
1/4 cup Splenda
Melt butter, cream cheese, peanut butter and chocolate in bowl in microwave and mix together very well. Add splenda and vanilla, mix well again. Now add walnuts and protein powder and mix. It will be difficult and messy to mix, you will have to use your hands near the end to knead it all together, squeezing so that the powder disolves into the mixture. Now place in a baking pan, flatten and refrigerate. (Using a rectangular casserole dish works great here.) When cooled and hardened, cut into 8 bars.
Makes 8 bars. Approx 3.2 carbs per bar.
Fudge Walnut Bars
2 1/3 cups chocolate protein powder
1/2 cup butter
4 oz cream cheese
1/2 cup chopped walnuts
1/4 cup Splenda
Melt butter and cream cheese. Mix in designer protein and Splenda. This will be stiff and hard to stir (knead with clean hands if needed.) Add walnuts and mix again. Place in greased bread pan. (Sprinkle additional finely chopped walnuts on top if you like.) Cool. Cut into 8 servings.
Makes 8 bars. Approx 2.5 carbs per bar.
1 1/2 cups soy protein isolate
3 Tablespoons whey protein
1 cup Splenda
1 1/2 Tablespoons liquid or granular lecithin *
1 1/2 Tablespoons glycerin
3/4 cup heavy cream
3 Tablespoons coconut or almond oil
1 Tablespoon sugarfree pineapple preserves
OR - 2 Tablespoons finely chopped unsweetened fresh pineapple
1/2 teaspoon pineapple extract
Preheat oven to 350Â°F.
Combine soy, whey and Splenda in a food processor. Add remaining ingredients. Pulse on high until a soft dough forms. Remove dough and knead by hand for twenty-ish strokes. Press into an 8x5-inch pan and bake at 350Â°F for 10 minutes. Remove from pan and cut into bars while still hot. Allow to cool and store in airtight container.
Makes 6 bars. Approx 3 carbs per bar.
* Lecithin - both granular and liquid can be found in most health food stores.
3 scoops vanilla protein powder
3 tsp baking powder
8 tsp Splenda
1/4 cup of Flax Seed oil (or olive oil)
1/4 cup water
1 cup cranberries
2 tsp vanilla extract
2 tsp lemon extract
2 tsp banana extract
Mix together dry ingredients.
In separate bowl mix together eggs, oil, and extracts & beat well.
Add to dry ingredients to second mixture, combining well.
Add water and cranberries. Should be a wet consistency like a cake mix.
Pour into pam-sprayed square cake pan.
Cook at 325 for 10-15 minutes until a toothpick comes out clean. Sometimes may take longer to cook, depending on type of protein powder used.
Cut into four squares. Each square has about 20 grams of protein, 4.13 grams of carbs.
2 and 1/3 cups vanilla protein powder
1 oz square unsweetened chocolate
1/2 cup butter
4 oz cream cheese
1 oz chopped almonds
1 tsp vanilla
1 tsp peanut butter
1/4 cup Splenda
Melt butter, cream cheese, peanut butter and chocolate in bowl in microwave.
Mix together very well and then add splenda & vanilla, mixing well again.
Add walnuts and protein powder and mix. It will be difficult and messy to mix, you will have to use your hands near the end to knead it all together, squeezing so that the powder is incorporated into the mixture.
Now place in an 8x8 0r 9x9 baking pan, flatten and refrigerate.
When cooled and hardened, cut into 8 bars. Per bar: 21 grams protein, 3.15 carbs. (This will vary according to the protein powder you use, I use Optimum Nutrtion as I have found it to be the best and it has 22g protein and 1.5g carbs in each scoop, but no aspartame.)
this is extremely helpful...extremely i was actually looking for some good recipes a week ago. thanks for sharing
"A protein molecule is a string of amino acids connected together like a strand of pearls. If two strands of pearls were wound together and then twisted to double up on eachother, they would resemble a protein molecule. Heating or cooking the protein molecule unwinds the string of amino acids, straightens it out, and finally seperates it into smaller pieces. This is the process of heat denaturing, which is similar to the processs of chemical denaturing, otherwise known as digestion. Cooking food protein can begin the digestive process and can actually decrease the net energy that the body must expend during digestion."
(taken from "Power Eating" by Susan M Kleiner, Phd, RD.)
About the author. Susan holds a PhD in nutrition and human performance, Currently serves as nutrition consultant to GNC and Seattle supersonics... blah blah blah... for more about her go to http://www.powereating.com/about.html
So this was brought up on some earlier recipes. To get around. slow cook, dehydrate, or make a frosting.
I am unsure of the temp range that the changes occur, Im sure I will find it later.
What is the problem with denaturing proteins, if all the effect it has is decreased required energy to digest them? Seems better to me, or does their nutritional value decrease? If so i would think egg white omlettes would have little nutritional value, as cooking is fully denaturing protein...
Weird, The night I put this up, Alton Brown from "Good Eats" had a show on power bars... http://www.foodnetwork.com/food/show..._38665,00.html
You can use different protien with this. He had 2 other bars, both you can add protien to, or leave as is, a lot of nuts and fruits. They look tasty, and are quite inexpense once the costs are broken down.
4 ounces soy protein powder, approximately 1 cup
2 1/4 ounces oat bran, approximately 1/2 cup
2 3/4 ounces whole-wheat flour, approximately 1/2 cup
3/4-ounce wheat germ, approximately 1/4 cup
1/2 teaspoon kosher salt
3 ounces raisins, approximately 1/2 cup
2 1/2 ounces dried cherries, approximately 1/2 cup
3 ounces dried blueberries, approximately 1/2 cup
2 1/2 ounces dried apricots, approximately 1/2 cup
1 (12.3-ounce) package soft silken tofu
1/2 cup unfiltered apple juice
4 ounces dark brown sugar, approximately 1/2 cup packed
2 large whole eggs, beaten
2/3 cup natural peanut butter
Canola oil, for pan
Line the bottom of a 13 by 9-inch glass baking dish with parchment paper and lightly coat with canola oil. Set aside. Preheat the oven to 350 degrees F.
In a large mixing bowl, combine the protein powder, oat bran, wheat flour, wheat germ, and salt. Set aside.
Coarsely chop the raisins, dried cherries, blueberries and apricots and place in a small bowl and set aside.
In a third mixing bowl, whisk the tofu until smooth. Add the apple juice, brown sugar, eggs, and peanut butter, 1 at a time, and whisk to combine after each addition. Add this to the protein powder mixture and stir well to combine. Fold in the dried fruit. Spread evenly in the prepared baking dish and bake in the oven for 35 minutes or until the internal temperature reaches 205 degrees F. Remove from the oven and cool completely before cutting into squares. Cut into squares and store in an airtight container for up to a week.
8 ounces old-fashioned rolled oats, approximately 2 cups
1 1/2 ounces raw sunflower seeds, approximately 1/2 cup
3 ounces sliced almonds, approximately 1 cup
1 1/2 ounces wheat germ, approximately 1/2 cup
6 ounces honey, approximately 1/2 cup
1 3/4 ounces dark brown sugar, approximately 1/4 cup packed
1-ounce unsalted butter, plus extra for pan
2 teaspoons vanilla extract
1/2 teaspoon kosher salt
6 1/2 ounces chopped dried fruit, any combination of apricots, cherries or blueberries
Butter a 9 by 9-inch glass baking dish and set aside. Preheat the oven to 350 degrees F.
Spread the oats, sunflower seeds, almonds, and wheat germ onto a half-sheet pan. Place in the oven and toast for 15 minutes, stirring occasionally.
In the meantime, combine the honey, brown sugar, butter, extract and salt in a medium saucepan and place over medium heat. Cook until the brown sugar has completely dissolved.
Once the oat mixture is done, remove it from the oven and reduce the heat to 300 degrees F. Immediately add the oat mixture to the liquid mixture, add the dried fruit, and stir to combine. Turn mixture out into the prepared baking dish and press down, evenly distributing the mixture in the dish and place in the oven to bake for 25 minutes. Remove from the oven and allow to cool completely. Cut into squares and store in an airtight container for up to a week.
As far as denaturing, check out http://www.exploratorium.edu/cooking...ggscience.html
Denaturation is ("changing the nature"). Some studies say that as the protiens are stretched (heated) it takes less energy to break down the protiens during digestion. We would like our bodies to use more energy to break down the foods.
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