Saturday, 22 March 2014

Homemade Protein Bars







Alternative:

Chocolate Peanut Butter Fudge Brownie Protein Bars

Chocolate Peanut Butter Fudge Brownie Protein Bars
Yield: 8 protein bars
Ingredients
  • 16 packets Truvia (or sweetener of choice)
  • 15g (3 tbs) Dark Cocoa Powder (unsweetened)
  • scant 1/4 tsp Salt
  • 96g (1 cup) Old Fashioned Rolled Oats, blended to a flour
  • 168g (8 scoops) Chocolate Brown Rice Protein Powder (I used SunWarrior*)
  • 128g (1/2 cup) Natural Peanut Butter
  • 1 cup + 2 tbs Unsweetened Almond Milk
Instructions
  1. Line an 9" brownie pan (or 8" if you want thicker bars) with parchment paper or foil, set aside.
  2. In a small bowl, stir together the truvia, cocoa and salt, set aside.
  3. Put the oat flour into another small bowl, set aside.
  4. Measure out the protein powder and set aside.
  5. In a largest mixing bowl, add the peanut butter and almond milk and whisk. Stir in the truvia/cocoa mix, then stir in the oat flour.
  6. Add about half of the protein powder and stir. Add the rest of the protein powder and mix in using your hands (it will look like there is too much protein powder but it will mix in!)
  7. When the dough can form a ball, knead it until it's even throughout and then flatten it into the prepared brownie pan. Cover with plastic wrap and refrigerate overnight. Slice the next day and keep bars covered in the refrigerator.
Notes
*You can try using other protein powders, but as a reference, 8 scoops of brown rice protein = 1+1/4 cups packed. My friend made these bars with soy protein powder with good results (thanks S!). My other friend used whey but got a completely different texture and needed a few more scoops. The end result tasted good but was gooey and she needed to freeze it to solidify it... I wouldn't recommend using whey unless you want to do some testing in your own kitchen.
Just a fair warning, your arms will kill when you are stirring and kneading the dough. You will probably curse my name. HOWEVER, an arm workout like this deserves these optional add-ins (especially #5, wink wink): 1. 1-2 tbs more of Natural Peanut Butter 2. 1-2 tbs Coconut Oil, soft 3. Peanuts, chopped 4. Dried Fruit (no sugar added) 5. Mini Dark Chocolate Chips. Duh.
If hand mixing isn't your thing you can use a stand mixer (much easier on the arms, hehe), but since the dough comes together faster reserve the 2 tbs of almond milk on the side only if you need it.
This recipe is: no bake, sugar free, high fiber, high protein, gluten free, vegan!



Alternative:
http://www.reddit.com/r/Fitness/comments/1qdp4y/easy_ovenbaked_protein_bar_recipe_for_snacks/
Ingredients:
6 Bananas
8 Scoops Whey Protein
3 Cups Oatmeal
8 oz. Organic Creamy Peanut Butter (typically 1/2 a jar)
1 3/4 Cups Skim Milk
Steps: (Preheat Oven to 375F)
1) Use a food processor or blender to chop Oatmeal into fine powder. My $20 blender from walmart chops it into a very fine flour. Set aside.
2) Peel bananas and place in bowl. Mash bananas using potato masher, or hand mixer. Mash until no large bits remaining.
3) Add Oatmeal, protein, peanut butter and half of the milk. Mix using spoon or mixer if available. Add remaining milk as needed to obtain proper consistency. Should be relatively thick, easy to spread but not runny.
4) Spray Pam onto baking sheet, pour in batter and spread evenly. Should only be .5-.75" deep to ensure even cooking.
5) Place in middle rack and bake for 15 minutes. Bars are done when knife can cut through without tearing/dragging soft batter with it. Let cool. Cut and store in plastic bag or tupperware.

Notes:
The banana is a binding ingredient, so I imagine egg would work, though I am not sure the amount. I would suppose around 6-8. If you reduce the banana to about 3-4, and use a flavored whey powder like chocolate, the taste is not really noticeable.




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