Some of the recipes Ive been meaning to try
Oatmeal Protein Cookie Recipe
6 egg whites
2 scoops of whey protein (either vanilla or chocolate flavored)
4 tablespoons of oatmeal flour or oat flour
Small handfull chopped peanuts ........
preheat to oven to 280 degrees
mix all the ingredients together
If mixture is too think add some water, not too much
Use non-stick spray on the cookie sheet or baking pan and flatten them out slightly
Bake for about ten minutes and you will see a brown edge when it is done. Let them cool off for a few minutes before removing them from a spatula
Give or take a few grams i worked them out to be roughly this per cookie
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Combine in large mixing bowl:
3 Cups Oatmeal -
1/2 Cup Natural Peanut butter - 600 cal
1 cup Skim Milk - 75 cal
4 Scoops Protein Powder - 500 cal
dash of cinnamon
Mix until a sticky batter is formed (may take a few minutes)
use a large spoon 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
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For Cutting:
Combine in Large Mixing Bowl
8 Scoops Whey (Vanilla is very good)
3 Cups Oats
1 Package Sugar Free Fat Free Pudding (Any flavor is good)
2 Cups Skim Milk
Mix until a sticky batter is formed (may take a few minutes)
use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
put in the fridge overnight and cut into 8 equal bars that yield:
3g fat 28g carbs 29g protein 257 calories
These bars taste amazing, and are perfect for: breakfast, pre OR postworkout.
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STRAWBERRY & BANANA MEAL REPLACEMENT BARS
Makes 6 bars
1 cup raw oatmeal
5 scoops of strawberry protein powder ( 90g of protein)
1/4 cup fat free cream cheese
1/2 cup non fat dry milk powder
2 egg whites
1/4 cup water
1 1/2 bananas, mashed
2 tsp. canola oil (this is the secret to moist bars instead of the traditional dry bar)
Preheat oven to 325 degrees. Spray a 9x9 square pan with cooking spray & set aside. In a med.ium bowl combine oatmeal, Protein powder & dry milk. Set aside. In another bowl beat together with an electric hand mixer, cream cheese, egg whites, bananas, water & oil. Add the oat mixture & continue to beat until the two are combined. Pour batter into the prepared pan & bake for 30-35 minutes or until toothpick comes out clean.
Calories-203, Protein 22g, Carbs 22g, Fats 3g
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Ingredients:
* 6 Egg Whites
* 1 Egg Yolk (for those extra amino acids)
* 200g Porridge Oats (Complex Carbohydrate)
* 3 servings of casein protein chocolate Powder (Any other flavour 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:
1. Preheat your oven to 180 degrees Celsius.
2. Put all the ingredients into your mixing bowl and stir until you have a nice even, mixture. (Should look pretty gooey.)
3. Find a baking tray approx. 8inch by 8inch and 1inch deep.
4. Rub your baking tray with vegetable oil or cooking spray to prevent to mixture sticking.
5. Pour your mixture into the baking tray and then place in the oven.
6. Bake for around 20 Minutes or until golden brown.
7. Leave to cool and then cut into 3 pieces with a sharp knife
These bars are supposed to be great:
calories: 336
Proteins: 37.6
Carbs: 42g
Fat: 4.6!!!!!
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Amazing 55 Cent Nutrition Bar
I kitchen tested this one a few different times and I think I got it right. Increasing the protein did not work well for me and I slightly increased the carb count with a bit of natural applesauce but it's softer now. It tastes fine without it too if you don't have applesauce around the house.
I thought this would be a good snack/post workout choice with a little natural peanut butter for some fat and supplement it with a protein drink or eat it with breakfast with some eggwhites. I just had one warm (hey, I know it's late for carbs but I had to taste test) and thought it would be good with reduced/non-fat butter too. In any case, it's 55 cents and less than 5 mins to prepare, and a pretty big size bar.
Recipe Yields 10
Per serving: Calories- 140 Carbs- 23g Protein- 15g Fat- .5 g
Cost Per Serving- $0.55 ( oatmeal and eggs were on sale, reduced calorie syrup is most costly component)
Ingredients:
3 1/2 cups rolled oats (I used quick oats)
1 1/2 cups powdered non fat milk
1 cup sugar free or reduced calorie fructose sweetened pancake syrup
(nutrition stats based on reduced calorie..s/f syrup may reduce carbs a little more)
2 egg whites
1/4 cup Orange Juice
1 tsp Vanilla
1/4 c. natural applesauce
4 scoops chocolate whey protein powder (I used Max Whey for this)
Directions:
-Preheat overn to 325
-Mix all the dry stuff in bowl to blend it
-Add in remaining ingredients and mix well. Consistency is sort of like cookie dough
-Spread on cooking sheet coated with non-stick spray. You can use a 9X12 baking dish if you want it thicker.
-Bake until edges are crisp and browned. Since the protein is choc. flavored you might not noticed the top brown that much.
-Cut into 10
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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. Delicious with low-carb ice cream.
Calories: 250 Protein: 24g Carbs: 24 Fats: 7 g
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~~~Best Brownie Protein Bars
½ cup oat flour ¼ cup whole-wheat flour
1-cup whey protein powder
½ cup stevia blend
1/3 cup cocoa
¼ teaspoon baking powder
¼ teaspoon salt
1-tablespoon liquid lecithin ½ cup fat free cream cheese (room temperature) 2 eggs
¼ cup fat free Miracle Whip
1 teaspoon super-strength chocolate flavoring (LorAnn)
Preheat oven to 325 degrees. Line a 9”x9” baking pan with wax paper.
In a bowl combine all dry ingredients. Set aside. In a large bowl, with an electric beater, combine lecithin, cream cheese, eggs, Miracle Whip, and flavoring until light and fluffy. Add the dry ingredients to the wet. Mix well. Pour batter into lined 9”x9” square pan and smooth evenly.
Bake for 15-20 minutes. Remove from pan and cool slightly. Remove wax paper and cool completely. Cut into 9 bars.
Per bar: Calories: 99 Protein: 9g Carbs:9g Fats:3 g
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~~~Chocolate Raspberry Bars
1 cup oat flour
1 cup Milk & Egg Protein powder (MLO)
½ cup powdered milk
1/2 teaspoon pure stevioside extract
½ teaspoon salt
2 ounces unsweetened bakers chocolate 2 tablespoons butter
8 ounces fat free cream cheese (room temperature)
½ cup glycerin
1 teaspoon super-strength chocolate flavoring (LorAnn)
Preheat oven to 325 degrees. Line a 8 ½ ”x11” baking pan with wax paper.
Combine all dry ingredients in blender -- Process on high speed 2 minutes.
Melt chocolate and butter over a double boiler, or in the microwave for 1 minute on med-high power – stir until completely melted. (If needed microwave an additional 30 seconds.)
In a bowl, beat cream cheese, glycerin, and flavoring. Using an electric mixer, add the dry ingredients to the wet mixture. Pour batter into lined pan, spreading to an even thickness.
Bake for about 20 minutes. Remove from pan and allow to cool slightly. Remove wax paper and allow to cool completely. Cut into 12 bars.
Per serving: 290 Calories 16g Total Fat 21g Protein 17g Carbohydrate
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~~~Coconut Protein Bars Easy, Economical, and DELICIOUS! 3 grams of carbs per bar
These bars are fast and easy to make. Please read below for ingredient information.
½ cup plus
2 tablespoons water
¼ cup Stevita Stevia Supreme or ¼ cup Stevia blend or ¾ teaspoon pure stevia (stevioside)
1/3-cup glycerin
2 tablespoons coconut oil
1 ½ cups isolated soy protein powder
¾ cup Milk & Egg Protein powder (MLO)
½ cup unsweetened shredded coconut (dried, NOT fresh)
½ teaspoon coconut super-strength flavoring (LorAnn)
½ teaspoon pineapple super-strength flavoring (LorAnn)
1. In a microwave safe container, heat ½ cup of water to a boil. 2. Thoroughly dissolve stevia in hot water. 3. Add glycerin and coconut oil to water mixture – Allow to cool completely. (Using warm or hot water will ruin the texture of this protein bar.) 4. In a mixing bowl or large food processor container combine soy protein, Milk and Egg protein (MLO), and coconut. 5. Stir the coconut and pineapple extract into the cooled water mixture. 6. Slowly pour the cooled water mixture into the dry mixture and process with a sturdy mixer of food processor until the dough forms coarse crumbs. 7. Leaving the mixture in bowl, kneed it into a large ball. It should be the consistency of pie pastry dough, firm, yet slightly crumbly. If it is sticky, add more soy protein powder. If the dough is not moist enough to hold together when you squeeze it add more water one tablespoon at a time. 8. Forming the protein bars is essential to giving them that “store bought taste”. Press the dough evenly into a slightly oiled 8”x8” pan. Lightly oil the top of the dough. 9. The next step is pressing the bars to achieve the desired texture. Place another 8” x 8” pan on top of the dough. Place weights on top of this pan. (I use 50 pounds worth of hand weights.) Allow the dough to press for several hours or longer depending on your personal taste. Alternative method: Press dough onto a cooking sheet into an 8” x 8” square. Using heavy meat pounder or rolling pin, pound the dough until desired textured. After pressing the dough, cut into bars 1 ½” x 4”. Makes about 12 bars. These bars contain no preservatives so they must be refrigerated for storage.
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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. Sponsored Links
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