Homemade protein bars

Discussion in 'Fitness & Nutrition' started by el es dee, Jan 28, 2006.

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  1. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    Here is a protein bar with rolled oats as carbs instead of the crap you'll find in most store-bought ones. The most important part of cooking protein bars is the cooking time. It is much better to undercook them than to overcook them. The difference betweem moist, rich bars and dry, tasteless ones can be the result of only 2 minutes in the oven.


    Ingredients:

    8 scoops chocolate whey protein powder
    2cups rolled oats
    1/2 cup graham cracker crumbs
    1/4 cup cocoa powder, unsweetened
    1/3 cup malt-sweetened chocolate chips
    1/2 cup granulated splenda (or a few packets)
    1/4 tsp salt
    1/2 to 3/4 cup unsweetened applesauce

    prep time - 25 minutes
    Difficulty - Easy
    Servings - 8

    Instructions:

    In a dry blender, process 1 cup of the rolled oats into flour. Add the oat flour to the remaining cup of rolled oats in a large bowl, and mix with the remaining dry ingredients. After the dry ingredients are thoroughly mixed together, add 1/2 cup of the applesauce and stir. If mixture is too dry, add more applesauce 1 tbsb at a time. It will seem like there is not enough applesauce at first, but keep stirring, and it will mix. Try to use as little applesauce as possible, because it's easy to make the mixture too saucy.

    Cut 8 squares of aluminium foil, about 6x10 inches each. Lightly coat the interior with a olive oil cooking spray. Spoon out an equal portion of the mixture onto each foil square, and roll them into a bar shape. Folding them like tamales, folding the ends over aswell works good.

    Bake the bars in the foil in a preheated oven at 176 degrees C / 350 degrees F for 15-18 minutes. "Be sure not to overcook"


    Nutritional Information (per serving)

    Calories (K/cal) 275
    Protein (g) 27
    Carbohydrates (g) 30
    Fibre (g) 4
    Sugars (g) 8
    Fat (g) 6
    SFA (g) 3
    MUFA (g) 2
    PUFA (g) 1
    Omega-3 (g) 0.01
    Omege-6 (g) 0.46
     
  2. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    here are some pancakes


    1/2 cup oatmeal (uncooked)
    1/2 cup cottage cheese
    5 egg whites (or 2 wholes + 1 white for you ectos)
    1 tsp. vanilla extract
    cinnamon (to taste)
    2 packs of Splenda

    Mix 'em all up in your blender and cook them in a pan using Pam non-stick cooking spray (just like normal pancakes). Flip 'em when they get a littly bubbly.

    Roll these bad boys up, wrap 'em up in foil, and off to class you go! I top 'em with fruit in the morning.

    PS: Nutrient profile for 1 batch (above recipie):

    319 calories 36g protein, 18g carbs, 12g fat & 5g fiber!
     
  3. GilezCorey

    GilezCorey New Member

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    cool, will definitely try when I am back at home (currently in a dorm) and have access to a kitchen!
     
  4. Leo95SE

    Leo95SE The OMINOUS one

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    MAKE YOUR OWN PROTEIN BARS
    (from Magicpunt at bb.com)

    3 Cups Oatmeal
    1/2 Cup Natural Peanut butter
    1 cup Skim Milk
    4 Scoops Protein Powder
    dash of cinnamon

    Mix with a large spoon or knife until a sticky batter is formed (may take a few minutes)

    use the spoon or knife to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)

    top with 4-8 packets splenda

    put in the fridge overnight and cut into 8 equal bars that yield:

    11g fat (good monounsaturated fats)
    26g carbs
    21g protein

    285 calories

    *I've found you need 1 and 1/3 cup milk to make it moist enough to stir - use your hands to stir. I also add more cinnamon and

    don't use splenda
     
  5. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    awsome, how do they taste?
     
  6. Phineas Q Stork

    Phineas Q Stork Active Member

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    :werd: I made these one time. I didn't have a pan though so I just threw the glop onto a piece of foil in the fridge. I wouldn't advise doing that
     
  7. Genghis.Tron

    Genghis.Tron New Member

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    I'm gonna try that tomorrow morning ! How many pancakes does it make ?
    I might throw in some all-bran instead of oats to get a bit more fiber :)
     
  8. Leo95SE

    Leo95SE The OMINOUS one

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    just made the bars.. not too bad :)
     
  9. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    :bowdown:

    Edit: which?
     
  10. xpinchx

    xpinchx hes got a nice cock, on the thin side but its stil

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    IN for later.
     
  11. Genghis.Tron

    Genghis.Tron New Member

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    How'd you get those numbers ?
    I end up with 438 cal, 60 g of protein, 45g carb, 5g fat
     
  12. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    i guess they are totaled wrong
     
  13. Leo95SE

    Leo95SE The OMINOUS one

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    the ones you posted.
    didnt have everything so i substituted. used a small piece of hersheys bar for the chocolate chips, and used regular sugar (about 1/3cup) and no graham crackers.

    they arent bad. actually very close tasting to a good store bought one, which i never really liked. :p

    pic:
    [​IMG]
     
  14. Huge Evil Robot

    Huge Evil Robot Must not sleep, must warn others

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    in for later
     
  15. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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    :rofl: it looks like you took a pic of dog shit or something :rofl:

    i hope they tatse better than they look. thanks for the feed back :wavey:
     
  16. dirtysouthboy

    dirtysouthboy New Member

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    I need to make these.
     
  17. knucks

    knucks Active Member

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    i want to make some now :(
     
  18. GlassJoe

    GlassJoe New Member

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    This may prove useful. Thanks. :)
     
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