CaptainRichArund
Finger Lickin Good
3c old fash oats
2c whey protien/protein ya got
1c apple sauce
1tbsp cinnamon
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
Ingredients:
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
Directions:
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.
Dave876
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:
8T PB
4 scoops of chocolate whey, Great P+F meal plus it tastes like a cheat!
here is a few gathered from assorted places...
Recipe 1
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
Recipe 2
Ingredients:
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)
Directions:
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
Recipe 3
6 scoops whey
Oats ( you can toast the oats as well)
Eggs Whites (i use around 6)
Peanut Butter (natural of course)
Cinnamon
Chopped Walnuts
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
Recipe 4
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
Recipe 5
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 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.
Recipe 6
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
Directions:
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.
Nutritional Information:
(based upon using lowfat natural peanut butter) (Smuckers)
Serving Size: 1 Bar
Calories:267
Fat:8 g
Protein: 18 g
Carbohydrates: 38 g
( nutritional info may vary depending upon the ingredients you use)
Recipe 7
Ingredients:
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):
Calories- 1288
Fat- 36 g (8 g saturated)
Carbs- 74 g (16 g fiber)
Protein - 160 g
Recipe 8
~~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;
Calories:203
Proteins:22g.
Carbs:22g.
Fats:3g.
Recipe 9
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;
Calories:249
Proteins:24g.
Carbs:24g.
Fats:6g.
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
yougurt
cottage cheese,
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.
cooking
-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.
FOR VEGANS!!!!!
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
Ingredients:
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)
Preparation:
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 .
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.
Brownies
Ingredients:
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
Preparation:
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.
Ingredients:
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.
Preparation:
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:
Ingredients:
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.
Preparation:
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.
Bulking Bars!!!
Be warned, though. Kinda makes, um, defecation rather enthusiastic.
Ingredients:
300g Oats
25g The Ministry of Fitness Vanilla Whey
40g Crunchy Peanut Butter
2 (60g) Eggs
1 Banana (120g)
1 tablespoon Honey
100ml Regular Milk
Pinch salt
Generous pinch Cinnamon
Preparation:
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 :
135.5 kcals
7.5g Protein
14g Carbs
5.5g Fat
..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.
2c whey protien/protein ya got
1c apple sauce
1tbsp cinnamon
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
Ingredients:
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
Directions:
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.
Dave876
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:
8T PB
4 scoops of chocolate whey, Great P+F meal plus it tastes like a cheat!
here is a few gathered from assorted places...
Recipe 1
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
Recipe 2
Ingredients:
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)
Directions:
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
Recipe 3
6 scoops whey
Oats ( you can toast the oats as well)
Eggs Whites (i use around 6)
Peanut Butter (natural of course)
Cinnamon
Chopped Walnuts
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
Recipe 4
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
Recipe 5
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 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.
Recipe 6
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
Directions:
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.
Nutritional Information:
(based upon using lowfat natural peanut butter) (Smuckers)
Serving Size: 1 Bar
Calories:267
Fat:8 g
Protein: 18 g
Carbohydrates: 38 g
( nutritional info may vary depending upon the ingredients you use)
Recipe 7
Ingredients:
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):
Calories- 1288
Fat- 36 g (8 g saturated)
Carbs- 74 g (16 g fiber)
Protein - 160 g
Recipe 8
~~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;
Calories:203
Proteins:22g.
Carbs:22g.
Fats:3g.
Recipe 9
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;
Calories:249
Proteins:24g.
Carbs:24g.
Fats:6g.
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
yougurt
cottage cheese,
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.
cooking
-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.
FOR VEGANS!!!!!
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
Ingredients:
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)
Preparation:
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 .
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.
Brownies
Ingredients:
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
Preparation:
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.
Ingredients:
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.
Preparation:
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:
Ingredients:
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.
Preparation:
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.
Bulking Bars!!!
Be warned, though. Kinda makes, um, defecation rather enthusiastic.
Ingredients:
300g Oats
25g The Ministry of Fitness Vanilla Whey
40g Crunchy Peanut Butter
2 (60g) Eggs
1 Banana (120g)
1 tablespoon Honey
100ml Regular Milk
Pinch salt
Generous pinch Cinnamon
Preparation:
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 :
135.5 kcals
7.5g Protein
14g Carbs
5.5g Fat
..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.
