Protein Bars

November 12, 2012

Protein Bars

Protein bars are no longer the niche product they used to be, more and more of us are using them as a quick-fix for meals on the run, lunch box fillers and to help us stay in shape. People use protein bars for many reasons and there are just as many varieties to choose from. They come in a wide variety of flavours with vastly differing nutritional content. Choice should be based on need rather than flavour! A protein bar containing a blend of protein from various sources is a good choice since this will provide the complete array of amino acids. However, buying protein bars can prove to be costly and of course the commercially produced, pre-packaged varieties come with added preservatives, sugar and who knows what. A quick and easy solution is to make your own. This fast and simple (20 minutes) recipe for a protein bar makes a well balanced meal if you enjoy it with a slick of natural peanut butter across it and a protein drink on the side. They are also low in fat and high in fibre. To make great tasting, economically friendly protein bars first of all pre-heat your oven to 325 and grease a baking tray – 9 x 12 gives lovely thick bars. Then -

  • Blend together 3.5 cups of quick, rolled oats with 1.5 cups of powdered milk and 4 scoops of your favourite low-carb vanilla or chocolate protein powder.

  • In a separate bowl combine 2 egg whites ¼ cup of orange juice, 1 cup sugar free maple syrup and ¼ cup of applesauce (for a moister bar use ½ cup of applesauce), 1 teaspoon of vanilla.

  • Stir the liquid mix into the dry ingredients and blend well – the consistency should be thick – not unlike cookie dough.

  • Spread the mixture into the prepared baking tray and bake until browned with crispy edges.

  • Allow to cool and cut into 10bars – these can then be stored in an airtight container or frozen.

Nutrition Stuff – Each protein bar contains 15g of Protein; 23g of Carbs; 5g of Fat; 4g of Fibre; 157 Calories.

Or try these easy to make bars prepared with healthy fats and protein, essential for muscle recovery after exercise. An added bonus is that these bars can be egg and dairy free!

Preheat the oven to 350F and lightly grease a 9 x 13 baking tray.

In a bowl combine together – 1 cup soy protein powder; 2 cups quick-cook oats; ½ cup whole wheat flour; ¼ cup wheat germ; 2 tsp. baking powder; ½ tsp salt;

Mix in 2 cups chopped dried fruit.

In another bowl using an electric mixer combine 1 cup plain soy yogurt; 2/3 cup maple syrup; ¼ cup apple juice; 2/3 cup natural peanut butter; ¼ cup artificial egg mixed with ½ cup hot water.

Add the dry ingredients from the first bowl into the wet mixture, stir until combined then spread into the prepared baking tray.

Bake in the preheated oven for 35 minutes or until golden brown and crispy around the edges. When ready remove from the oven and allow to cool on a wire rack, once cool slice into 12 bars which will keep in an airtight tin or which can be frozen.

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