PART 2
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.

TIPs
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!

Ingredients
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

Directions
* 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.


Energy Bars-Unbaked
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 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

Directions:
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.

Nutritional information-
Calories- 251
Protein- 34g
Fat- 7g
Carbohydrates- 13g