protien bars

[hawkeye]

found these on another forum.

Book1.xls

[Brad]

anyone tried these yet?? if so what did you think?

[Pseudonym]

For those without Excel (also converted temperature to Celsius)....

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 rich in fiber and taste great with a light spread of natural peanut butter across the top. Served with a protein drink, they make a well-balanced meal.

Protein Bar number #1

INGREDIENTS:

5 tbsp natural peanut butter (chunky or smooth)

1/2 cup dry oat meal or whole grain hot cereal (uncooked)

1/2 cup oat flour (double the dry oats if you do not have oat flour)

6 scoops chocolate whey protein (approximately 132 grams worth of low-carb protein powder)

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)

Modifications: Use vanilla protein and replace ~1/4 cup of the oatflour with a variety of nuts, seeds, or dried berries.

PREPARATION:

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.

Nutritional Information Per Serving:

197 calories, 21 g protein, 7.2 g fat (8% saturated), 13.7 g carbohydrate, 1.6 g fiber

Protein Bar #2

INGREDIENTS:

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

PREPARATION:

1. Preheat oven to 160°C. 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.

Per Serving: Calories- 140 Carbs- 23g Protein- 15g Fat- .5 g Fiber- 4 g

Protein Bar #3

600g Unflavoured Whey (82% Protein)

400g Muesli (adds great texture)

150g Oats

200ml Milk

75g Chocolate Custard - or any flavouring. Butterscotch mix is nice

100ml Milk

Just stick it all in a big bowl and mix up - you don't want the mixture to be too runny so stick to limited liquid. Whack 'em in the fridge for a few hours and cut them up. Nutritionally they work out like this:

Per 100g:

Protein: 36g

Carbs: 32g/11g Sugar

Fat: 4g

[Pseudonym]

...And now I'll HAVE to try them! :wink:

[frogie2001]

I'll give the bottome one of these a go on the weekend and come bak and tell ya'll how they go. i'm always after a cheaper option that the $4 a bar option ;;

[BigBob]

Well, I've just mixed the first one up and put it in the fridge to set - so I'll let you guys know how they come out later on!

First impressions are good though, they smell great! I used EAS Advant-EDGE chocolate protein and doubled the oats, as I haven't got any oat flour lying around.

I'm hoping they taste as good as they smell, as I'm sick of grabbing a protein bar that tastes like dried dog poo (not that I have ever TRIED dry dog poo you understand...!!!)

[BigBob]

Wel, my first ever batch of home-made protein bars has been completed! They don't taste bad at all, but I really think you need to play with the recipe a little. I didn't put any seeds/nuts in, which I really think you need to so they aren't too gloopy (for want of a better word!)

Definately going to try making this alteration again soon though, as even when they are gloopy, they taste better than most protein bars out there!!!

[lazyone]

Thank you SO MUCH for these recipes! I hate the protein bars at the store... can never trust them for some reason and most of them are just glorified choc bars.

By making them yourself you know EXACTLY whats going in. Awesome!! :grin:

[Dyceast]

Ah thanks for these. Imma try one of these out this week.

Shot!

[deegee]

let us know how you get on I have stopped trying to make them myself and reisgned myself to buying them as I am a useless cook and all mt attempts have ended in a less than desirable result

[Dyceast]

OK, i will not be trying to make any more of these anytime soon :pfft:

I tried out the first recipe yesterday. But added in a lil cocoa and banana for tastes' also i only have clean protien, not flavoured one.

Looks like im gonna be buying my bars from food-town again

The taste aint the worst, i can still force it down , but yeah. Unless someone can make nicer ones, I'll just stick to the ones at the shop at the mo :shifty:

[2guns]

haha

[markm]

Awwww 2guns, where's the arnie avatar gone?

[Oros]

Did the first recipe, used USN brand dynamic whey protein, used 1/2 & 1/2 mix of toasted oats and un-cooked oats, added some sliced almonds and some desicated coconut to firm up the mix,.......just ate it straight of the mixing bowl,.......tasted goooooddd,......may have over-indulged just a little though,..... :shock: ... :toilet:

Next time I'll just let ALL the mix set in the fridge and pace myself with consuming the product,..... or else George Bush may end up advancing on Howick in search of "weapons of mass destruction"....nufff said!!! :grin:

Damn,...my wife even made me sleep in the lounge!!! :poked: