Wednesday, August 6, 2008

Protein Bar Recipes

Homemade Protein Bars (Molli Katzen’s Sunlight Café)
1 cup soy protein powder
1/2 cup all-purpose flour or ground quinoa
2 cups rolled oats
1/2 cup oat bran
1/2 tsp cinnamon
3/4 tsp salt
1/2 cup packed brown sugar — (1/2 to 2/3)- use more for sweeter version
1 cup semisweet chocolate chips
1 1/2 cups vanilla yogurt, nonfat OR unsweetened applesauce or canned pumpkin, or mashed banana or silken Tofu (if using pumpkin or tofu added a bit of salt) OR combo of 3/4 cup plain yogurt, 2 teaspoon of vanilla essence and 3/4 cup tofu
1/2 cup peanut butter OR ¼ cup canola oil (I used peanut butter)
2 tsp vanilla extract
1 egg white (optional)
Add 2 to 3 tablespoons powdered egg whites (optional).
Add up to 1 cup chopped nuts and/or sunflower seeds (optional).

Preheat oven to 350F (325F for glass pan). Lightly spray a 9×13-inch baking pan and a baking tray with nonstick spray. Mix together the protein powder, flour, oats, oat bran, cinnamon, and salt in a large bowl. Crumble in brown sugar, rubbing it with your fingers to break up any clumps. Stir in the chocolate chips. Measure the yogurt, oil, and vanilla into a second bowl, stirring until well combined. Add the wet mixture to the dry, and mix patiently until thoroughly blended. (You may have to use your hands - it will be a thick batter, verging on a dough.)Transfer the mixture to the prepared pan, patting it evenly into place with your hands. Bake in the center of the oven for 15 minutes, then remove from the oven and cut into bars of any size or shape. Place the bars on the prepared baking tray and bake for another 12-15 minutes, or until golden around the edges. (For extra-crunchy bars, turn off the oven and leave them in there for up to 45 minutes longer.) Remove the bars from the oven and place them on a rack to cool. Eat the bars within a few hours, or seal them in a heavy zip-style plastic bag and store in the freezer. For maximum crispness, “refresh” them in a toaster oven after defrosting.

Alton Brown Good Eats Recipe

4 ounces soy protein powder, approximately 1 cup
2 1/4 ounces oat bran, approximately 1/2 cup
2 3/4 ounces whole-wheat flour, approximately 1/2 cup
3/4-ounce wheat germ, approximately 1/4 cup
1/2 teaspoon kosher salt
3 ounces raisins, approximately 1/2 cup
2 1/2 ounces dried cherries, approximately 1/2 cup
3 ounces dried blueberries, approximately 1/2 cup
2 1/2 ounces dried apricots, approximately 1/2 cup
1 (12.3-ounce) package soft silken tofu
1/2 cup unfiltered apple juice
4 ounces dark brown sugar, approximately 1/2 cup packed
2 large whole eggs, beaten
2/3 cup natural peanut butter
Canola oil, for pan

Line the bottom of a 13 by 9-inch glass baking dish with parchment paper and lightly coat with canola oil. Set aside. Preheat the oven to 350 degrees F.
In a large mixing bowl, combine the protein powder, oat bran, wheat flour, wheat germ, and salt. Set aside. Coarsely chop the raisins, dried cherries, blueberries and apricots and place in a small bowl and set aside.
In a third mixing bowl, whisk the tofu until smooth. Add the apple juice, brown sugar, eggs, and peanut butter, 1 at a time, and whisk to combine after each addition. Add this to the protein powder mixture and stir well to combine. Fold in the dried fruit. Spread evenly in the prepared baking dish and bake in the oven for 35 minutes or until the internal temperature reaches 205 degrees F. Remove from the oven and cool completely before cutting into squares. Cut into squares and store in an airtight container for up to a week.

Chowhound's High Protein Low Sugar Energy Bars
8 ounces soy protein powder or whey protein powder, approximately 2 cups
2 1/4 ounces oat bran, approximately 1/2 cup
2 3/4 ounces whole-wheat flour, approximately 1/2 cup
3/4-ounce wheat germ, approximately 1/4 cup
1/2 teaspoon kosher salt
1/2 cup unfiltered apple juice
3 large whole eggs, beaten
2/3 cup of chopped almonds
3/4 cup natural peanut butter
1/2 cup unfiltered apple juice

Combine the protein powder, oat bran, wheat flour, wheat germ, almonds and salt in a large mixing bowl. In another bowl, combine the apple juice, peanut butter, and eggs (1 at a time) and whisk to combine. Add this to the protein powder mixture and stir. Preheat oven to 350F. Spread the mixture evenly on a baking dish (lined with parchment paper) and bake in the oven for about 35 minutes. Remove and cool completely before cutting into bars.

No-Bake Recovery Bars

1 cup oats
4 scoops chocolate protein whey powder
1 cup dry fat-free milk
1/3 cup sunflower seeds
1/3 cup coconut flakes
1/3 cup cranberries dried
5 tbs peanut butter
1 1/4 cups water
1 tsp vanilla

Spray 9" square baking pan with nonstick spray.Combine oats, protein powder, dry milk, seeds, carnberries and coconut in a medium bowl; mix well Stir in peanut butter until mixture is crumbly. Add water and vanilla and mix until you get a smooth, doughy consistency. increase water if needed. Spoon mixture into pan and spread evenly.Refrigerate two hours. Use sharp knife to cut bars into 9 equal portions.

No Bake Healthy High Fiber Protein Bars (from Brazilian Lady)
(makes 24 bars)

2 cups raw oat meal
1 cup protein powder (e.g., soy protein powder)
1/2 cup flex seed
1/2 cup wheat germ
2 cups trail mix or other form of nuts you prefer
1/2 cup ground walnuts
1/2 cup coconut
1 cup honey
2 cups peanut butter

Mix all of that together and then spread on non-stick cookie sheet.

Oatmeal Protein Bars
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 find them fine without as my protein powder is sweetened enough.

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 moldy in a few days.

ABC Protein Bars
10 tbsp. natural peanut butter
5 egg whites
5 scoops whey protein (I find that chocolate mint tastes the best in this recipe, however chocolate tastes good as well)
2 cups oats (OPTIONAL: For flavor, I dry cook these on a frying pan until they are toasted)
1/2 cup soy milk

Mix the peanut butter and egg whites in a bowl. Microwave on high for 30 seconds, and mix well (so that the mixture appears smooth). Repeat 4-5 times until all traces of egg whites have dissolved into the peanut butter, and your mixture is a smooth consistent one. Gradually add the protein (one scoop at a time) and stir into the mixture. Next, add the soy milk and follow with the oats. Continue mixing until a thick 'sticky' mixture is present. Smooth the thick mixture into a 13x9 tray and leave for 20-30 minutes. Cut into 10 equal size bars. Individually wrap each bar (I use aluminum foil) and store in the fridge.

Body Trends Very High Protein Bars
2 Level scoops of chocolate soy or whey-based protein powder
4 Tablespoons of natural peanut butter
1/4 Cup steel cut oatmeal
4 Egg whites
1/4 Teaspoon vanilla extract
1/2 Cup unsweetened applesauce

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.

No Bake Protein Bar ( From Stella's Kitchen)
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.Chopped almonds, hazelnuts, cashews, peanuts, flax seeds, sesame seeds, pumpkin seeds, raisins, or dried cranberries would all work well.

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

Protein Power Bars
1 C vanilla soy or whey protein powder
1/2 C flour(whole grain)
2 C rolled oats(not instant)
1/2 C oatbran
1/2 tsp cinnamon
3/4 tsp salt
1/2 - 2/3 C brown sugar substitute
1 C chocolate chips or raisins
1 1/2 C vanilla yogurt
1/2 C peanut butter, softened in microwave(all natural)
2 tsp. vanilla

Mix wet and dry ingredients separately, crumbling in the sugar by hand. Fold wet and dry together and pat into a lightly greased 9x13 pan. Bake at 350' for 15 minutes; remove from oven, cut into bars and transfer to a baking sheet for 15 more minutes of baking, or until edges are golden brown. Cool completely and store in the freezer.

Chocolate Macaroon Protein Bars

(makes 6)

1 cup oat bran, or finely chopped oats
1/2 cup shredded sweetened coconut
4 scoops chocolate whey powder (I used ON 100% Whey)
2 T unsweetened cocoa powder
1 T powdered ginger
1/4 t salt
1/2 cup skim milk (or soy milk, unsweetened)

Mix for at least a minute, spread on greased surface/container. I use saran wrap sprayed with Pam, then plop the bar/blob onto it, spray the blob, then fold over the saran wrap and smoosh into whatever shape I want. Chill until firm then cut into 6 bars.

Pumpkin Bars

8 egg whites
1/2 C lowfat cottage cheese
2 C oats
1 C canned pumpkin
4 scoops vanilla protein powder
1 tsp baking soda
1/4 tsp salt
1 tsp vanilla
2 tsp pumpkin pie spice
1/2 C splenda
1/2 C water

Mix all together and spread in 9 x 12 pan sprayed with cooking spray. Bake at 350 for 20 min. Cut into 12 bars

Cocoa Banana Bars
6 servings
2/3 c. oat bran
2 scoops choc. protein powder (20g.prot. per scoop)
1 banana
4 egg whites (I used actual whites)
1/2 c. fat-free cottage cheese
2 packets diet Swiss Miss hot cocoa (2g. prot, 4g. carbs per packet)

Preheat oven to 350 degrees. Spray non-stick cooking spray in 8x8 baking dish. Mix oat bran, choc. protein powder, and hot cocoa in bowl. Blend banana, egg whites and cottage cheese in blender until smooth. Add to other ingredients in bowl and mix well. Pour into baking dish and bake for 23-25 minutes until toothpick comes out clean.
Let cool and cut into 6 bars.

I put these in the fridge after they cooled and are good cold, room temperature or warmed up in the microwave for about 10 seconds. Also good with a little Fat Free Cool Whip when warm!

Chewy Chocolate Peanut Butter Protein Bars
1 cup oat flour
1 ½ cups whey protein powder
¼ cup cocoa powder
½ cup nonfat dry milk powder
¼ cup stevia blend
½ teaspoon salt
2 egg whites
½ teaspoon super-strength chocolate flavoring (LorAnn)
½ teaspoon super-strength peanut butter flavoring (LorAnn)
¼ cup creamy peanut butter
¼ - 1/3 cup water

Preheat oven to 325 degrees. Line a 9”x9” baking pan with wax paper.
Combine all dry ingredients in blender -- Process on high speed 2 minutes. In a bowl, beat eggs, flavorings, and peanut butter. Add the dry ingredients to the egg mixture. With an electric mixer, slowly add the water until dough becomes a “gooey play-dough” consistency. Pour batter in lined pan, spreading, or pressing dough to an even thickness.
Bake for about 15 minutes. Remove from pan and allow to cool slightly. Remove wax paper and allow to cool completely. Cut into 8 bars

1 comment:

health said...

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