BigDaddy
06-24-2005, 12:14 PM
A few Receipes that i have borrowed from other people
lol
Dodge's flapjacks:
50g protein powder(about 2 scoops),
75g soya bran(health shops sell this),
3 egg whites,
2tbsp. natural peanut butter,
a little water.
Preheat oven to 180 degrees.
Mix all ingredients thoroughly to a 'sticky' consistency and spread onto baking tray evenly.
Squeeze a little natural honey on top and some dessicated coconut if you want a sweeter taste.
Bake for 30mins approx.
Cut into 4 bars.
(Approx per bar: 100 cals; 18g protein; 5g carbs; 1g fat)
Here we go The Bigfella's home-made protein bars......Get on 'em every bites a winner!!!LOL.
1 cup Natural peanut butter
8 tablespoons honey
1&1/4 cups whey protein powder
1 cup of uncooked oatmeal
Mix the pb and honey in a bowl, microwave on full for 80 secs. Add the rest and mix together (get your hands in man!!) can add raisins/nuts etc to taste. Smooth into 13x9 tray and leave for 20 mins. Cut into 10 to 12 equal bars and wrap and store in fridge!!
Good luck and happy munching.......you'll be back for more!!
protein 20g, carbs 30g and fat 20g of which only 3g are saturated
Check it out: 1 Scoop Protein powder, 40g ecological peanutbutter, 30g honey, 30g oats, 0.1 L skim milk - totals: 42 g protein, 56 g carbs, 25 g fat. 622 calories.
I hate to try to improve on a good thing, but i changed the recipe around a bit, eliminated most of the honey to lower the sugar. Here's my changes:
1 cup natural Peanut butter
1 tbsp honey
1.25-1.5 cups chocolate whey powder (depending on how chocolatey you want them)
2 cups oatmeal
about 1/2 cup skim milk
Put Pb, honey, 1/2 cup milk, and whey powder in a bowl and mix. Add oats and more milk if necessary. Spread onto wax paper and leave alone for a while, then cut into bars. or they can be dropped onto wax paper like cookies. these are very good, taste just like the old "chocolate nobake cookies" we used to eat.
Low Carb Low Fat Protein Bars:
- 7 scoops Protein powder
- 1/2 cup melted low fat margarine
- 4 oz. fat free philadelphia cream cheese
- 1/2 cup walnuts (to lower the carbs & fat)
Directions:
Melt low fat margarine and fat free cream cheese in microwave or double boiler. Stir until smooth. Mix in protein powder & nuts. Stir until mixed. This will be very thick and hard to stir.
Put in a greased bread pan. Chill in fridge for 15-20 mins. Cut into 7 pieces. When firm, you can wrap each piece in plastic/waxpaper wrap and store in fridge.
Nutritional Info (dependent on indredient types):
Protein per bar: 20g
Carbs per bar: 4g
Fat per bar: 8g
Let me know how you guys like this lowfat lowcarb version of Bigfella's kick-ass protein bars!!
Found this on the net. I baked a few last night and my do they taste good
Chocolate Cake/ Muffin/ Bar (no flour)
2/3 cup why isolate with vitamin & amino acid profile
3 tablespoon cocoa
3 large egg whites
1 teaspoon baking powder
1/4 cup vegetable oil
2 tablespoon dextrose
1 tablespoon peanut butter; melted with oil
Preheat oven to 350 degrees.
Stir together all the dry ingredients.
Beat together all the wet ingredients. Stir into the dry ingredients with a fork until blended smooth, adding enough water to get a thick pasty consistency.
Spread in a sprayed loaf pan or four muffin tins (fill the remainder with water to prevent warping the pan.
Bake approximately 15 minutes. Cut 4 bars
What do you think? I was nervous at baking them at that heat. But hey they tasted great. But hey they are used to supp the diet anyway.
This is a better recipe than the above one i found on the net.
Chocolate-dipped Deluxe Overnight No-Bake Power Bar
1 cup rolled oats
1/2 cup sesame seeds, toasted and ground
1/2 cup dried apricots; chopped fine
1/2 cup raisins; chopped fine
1 cup shredded unsweetened dried coconut
1 cup almonds; blanched, chopped or sliv
1/2 cup nonfat dried milk powder
1/2 cup toasted wheat germ
2 teaspoon butter or margarine
1 cup white corn syrup or 3/4 cup honey
3/4 cup sugar
1/4 cup chunky peanut butter
1 teaspoon orange or lemon extract
2 teaspoon grated orange or lemon peel
12 oz chocolate chips; 2 cups
4 oz paraffin, food grade or 3/4 cup butter
Toast the sesame seeds in a frying pan for about 7 minutes, until golden,note- then grind coarsely. Toast the oats in a 300 degree oven in a 10 inch by 15 inch baking pan for 25 minutes, stirring to prevent scorching.
Mix the seeds, apricots, raisins, coconut, almonds, dry milk, and wheat germ; mix well. Mix hot oats into dried fruit mixture.
Butter the hot baking pan; set aside.
In the frying pan, combine corn syrup or honey and sugar; bring to a rolling boil over medium high heat and quickly stir in the peanut butter, orange extract, and orange peel. At once, pour over the oatmeal mixture and mix well.
Quickly spread in buttered pan and press into an even layer. Then cover and chill until firm, at least 4 hours or overnight.
DIPPING FOR CHOCOLATE COATING
Cut into bars about 1 1/4 by 2 1/2 inches.
Combine chocolate chips and paraffin in to top of a double boiler. Place over simmering water until melted; stir often. Turn heat to low.
Using tongs, dip 1 bar at a time into chocolate, hold over pan until it stops dripping , then place on wire racks set above waxed paper.
With paraffin, the coating firms very quickly, bars with butter in the chocolate coating may need to be chilled. When firm and cool), serve bars, or wrap individually in foil. Store in the refrigerator up to 4 weeks; freeze to store longer.
Makes about 4 dozen bars, about 1 ounce each. Per piece: 188 cal.; 4.4 g protein; 29 g carbo.; 9.8 g fat; 0.6 mg chol.; 40 mg sodium
This looks good! Low cals too. Low Enough to add in a few scoops of whey to the mix to bump up the protein content. Like Prolabs whey isolate. Say add 4 dozen scoops of it. Its only a 100kcal per scoop of 24g.
Hey thats about 288kcals a bar. Almost a Nitro-Tech bar.
Sweet! Im off to shop for the ingredients, hell where am i going to find food grade paraffin here in oman!!
Let yall know how it goes. Doubt it will beat Bigfellas original recipe though. I have a stack in the fridge i made up yesterday.
i know the whey forward
have not tried it yet so let me know how it turns out, looks to be really high in protein for the number of cals and very low fat compared to other recipies....
Ingredients:
2 Level scoops of chocolate soy or whey-based protein powder
1 Tablespoon of natural peanut butter
1/4 Cup steel cut oatmeal*
4 Egg whites
1/4 Teaspoon vanilla extract
1/2 Cup unsweetened applesauce
Directions:
Preheat oven to 350 degrees F.
Mix egg whites & uncooked oatmeal. Add remaining ingredients.
Spray nonstick cooking spray in a 8"x8" baking dish. Spread mixture in an even layer, over the bottom of the dish. Bake for 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
Nutritional information-
Calories- 251
Protein- 34g
Fat- 7g
Carbohydrates- 13g
* Steel cut oats refers to the basic chopping of oats from their original form.
Rolled oats are actually processed and lose nutrients in the transition. Rolled oats are the most common form (think Quaker) found in the grocery store chains.
Steel cut oats are available at most health food stores. They are usually sold in bulk and are often called Irish oats.
An equal amount of regular rolled oats can be substituted.
Just had another attempt at making the protein bars - think it was a big mistake to cook them in the oven before. It just made them so dry. Instead I stuck them in the fridge and they taste beautiful!
Current recipe (modified from Bigfellas and others):
600g Unflavoured Whey (82% Protein)
400g Muesli (adds great texture)
150g Oats
200ml Milk
75g Bird's 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
Better than any Muscle-tech protein bar and work out a hell of a lot cheaper!
Here goes another experiement...just made the following
Muesli 700g
Mixed Fruit 100g
Chocolate Whey 100g
Semi Skinned Milk 100g
Peanut Butter 100g
cut into 10 bars which gives 13.4g Fat, 18.32g Protein, 48.47g Carbs per bar. They are sat in the fridge now, cant wait to try one later, may need to up the Whey next time
ummmm!!! tried these finally, fkn awesome! Was worried a little because the mixture looked really dry in the mixing bowl but when you clump it together it comes perfect!
here is what I tried after I ate them all...
DETOUR BAR LIKE BARS!!!
1cup peanut butter
1/4 cup milk
2cup oats
1 3/4 cup choc protein powder
2tbs honey
1tbs maple syrup
- mix together as usual
- now make into small 1/2 thick bars about 4" long
STEP 2:
1/2 cup peanuts chopped
caramel (homemade or store bought... there are low carb versions available too)
(make sure caramel is in the fridge for an hour or so so it hardens)
2cups choc chips
4oz paraffin
double boil the choc chips and paraffin on low heat, keep ready until end of next step
so take your 1/2" tall 4" long bar and put a 1/4" layer of caramel on top... it should stay because the caramel is hardened from being in the fridge
next put the chopped peanuts on top (think of how a snicker bar looks)
next drizzle the choc mix on top of each bar
if you're quick enough it should cover the whole bar and not move or melt anything inside
refrigerate it next (if you use paraffin the choc should harden fairly quickly... and if you really want you can take the bar and dip it in the double boiled chips/paraffin again to get a coat all around)
PS THIS IS ADDICTIVE!!!! give it a go
just tried these, really good!!!!!!!!!, thanks for the receipe. I slightly changed it a little to up the protein. Also I didn't have cups so I had to slightly guess the measurements
100g ground oats(oatmeal)
100g natural penut butter (twice the price of normal stuff, grrr)
200g honey
200g of choccy whey
splash of milk
cut up into 10bars
250cals, 19g of protein, cant remember the rest, think its about 17g carbs and about 8g of fat (2g or so of sat fat)
next time might halve the honey and increase the milk.
taste like chewy snickers bars!!!!!!!!!!!!!, yummmm
Here we go, the ultra nerd break down on a chocolate recipie i made. (note, this are F**KING lovely).
To make:
Special K 60g
CocoPops 75g
Reflex Protein 300g
Honey 250g
BlackSyrup 50g
GoldenSyrup 75g
Semi Milk 50ml
Mix, pack into a pan and refridgerate as usual.
The nerdy breakdown:
Makes 16, each bar:
Calories 178.2
Carb 26.17
Protein 15.64
Fat 5.38
Fibre 0.21
Cost 38.19p
Just thought i would share my protein bar recipe with everyone, and also they are safe to freeze.
PROTEIN BAR RECIPE
INGREDIENTS
305g Oats
189g Skimmed Powdered Milk
315g Syrup
3 Eggs
60g Orange Juice
60g Applesauce
1 tsp Vanilla or Almond
300g Whey Protein Powder Chocolate or Vanilla
METHOD
1. Preheat oven to 165 degrees C.
2. Mix all dry ingredients in a bowl and blend well.
3. Heat syrup in bowl in microwave until syrup becomes thin to make it easy to mix in with the other ingredients.
4. In a separate bowl, combine eggs, orange juice, applesauce, and syrup and stir until well blended.
5. Stir liquid mixture into dry ingredients and mix well. The consistency should be thick and similar to cookie dough.
6. Spread batter onto grease proof paper coated in non-stick spray on a baking tray approx 9”x12”.
7. Bake in centre of oven until edges are crisp and browned. This should take about 15 minutes depending on bar thickness.
8. Cut into 10 bars and refrigerate in an airtight container.
9. Bars may also be frozen and thawed in microwave before eating.
NUTRITIONAL INFORMATION
Each bar contains: 429 Calories, 37.6g Protein, 57.8g Carbohydrates, 5.7g Fat.
Hope everyone likes it, or i am open to any changes that would make this recipe better.
Try these:
Oats 100g
Special K 50g
Whey Protein 200g
Honey 200g (5tbls)
BlackSyrup 60g (2tbls)
Microwave the Honey and Blacksyrup for 75 seconds.
Mix everything in big bowl (with hands)
Place, ney CRAM into a baking tray and leave to set in fridge
Cut into 9 bars each containing
246 calories
34g carb
20g protein
2.5g fat
1.1g fiber
I'm just perfecting a low fat chocolate version, stay tuned.
Pb 50g
Honey 25g
oats 50g
rice puffs 50g
Whey 7 scoops
Milk about 2tbl spoons
This makes 6 bars each with about 26g protien, 17g carb's and 5g fat
Are you sure about the 2 tblspoons of milk? I gave it a try and I had to add over 200ml of milk to be able to mix the lot.
Low Carb Low Fat Protein Bars:
- 7 scoops Protein powder
- 1/2 cup melted low fat margarine
- 4 oz. fat free philadelphia cream cheese
- 1/2 cup walnuts (to lower the carbs & fat)
Directions:
Melt low fat margarine and fat free cream cheese in microwave or double boiler. Stir until smooth. Mix in protein powder & nuts. Stir until mixed. This will be very thick and hard to stir.
Put in a greased bread pan. Chill in fridge for 15-20 mins. Cut into 7 pieces. When firm, you can wrap each piece in plastic/waxpaper wrap and store in fridge.
Nutritional Info (dependent on indredient types):
Protein per bar: 20g
Carbs per bar: 4g
Fat per bar: 8g
Low Fat Brownies
Ingredients :
170 g dark chocolate
4 egg whites
160 g sugar
120 ml water
1 teaspoon powdered vanilla, or vanilla essence
160 g self-raising flour
Recipe :
Break the chocolate into small pieces and melt slowly in a bowl over boiling water.
Mix the egg whites, vanilla nd melted chocolate.
Add the sugar and flour.
Pour the mixture into a greased brownie tin, lined with greaseproof paper.
Cook in a medium oven for 20 minutes.
Leave to cool for a couple of minutes once out of the oven and cut into squares.
Advice :
110 calories per 100g
lol
Dodge's flapjacks:
50g protein powder(about 2 scoops),
75g soya bran(health shops sell this),
3 egg whites,
2tbsp. natural peanut butter,
a little water.
Preheat oven to 180 degrees.
Mix all ingredients thoroughly to a 'sticky' consistency and spread onto baking tray evenly.
Squeeze a little natural honey on top and some dessicated coconut if you want a sweeter taste.
Bake for 30mins approx.
Cut into 4 bars.
(Approx per bar: 100 cals; 18g protein; 5g carbs; 1g fat)
Here we go The Bigfella's home-made protein bars......Get on 'em every bites a winner!!!LOL.
1 cup Natural peanut butter
8 tablespoons honey
1&1/4 cups whey protein powder
1 cup of uncooked oatmeal
Mix the pb and honey in a bowl, microwave on full for 80 secs. Add the rest and mix together (get your hands in man!!) can add raisins/nuts etc to taste. Smooth into 13x9 tray and leave for 20 mins. Cut into 10 to 12 equal bars and wrap and store in fridge!!
Good luck and happy munching.......you'll be back for more!!
protein 20g, carbs 30g and fat 20g of which only 3g are saturated
Check it out: 1 Scoop Protein powder, 40g ecological peanutbutter, 30g honey, 30g oats, 0.1 L skim milk - totals: 42 g protein, 56 g carbs, 25 g fat. 622 calories.
I hate to try to improve on a good thing, but i changed the recipe around a bit, eliminated most of the honey to lower the sugar. Here's my changes:
1 cup natural Peanut butter
1 tbsp honey
1.25-1.5 cups chocolate whey powder (depending on how chocolatey you want them)
2 cups oatmeal
about 1/2 cup skim milk
Put Pb, honey, 1/2 cup milk, and whey powder in a bowl and mix. Add oats and more milk if necessary. Spread onto wax paper and leave alone for a while, then cut into bars. or they can be dropped onto wax paper like cookies. these are very good, taste just like the old "chocolate nobake cookies" we used to eat.
Low Carb Low Fat Protein Bars:
- 7 scoops Protein powder
- 1/2 cup melted low fat margarine
- 4 oz. fat free philadelphia cream cheese
- 1/2 cup walnuts (to lower the carbs & fat)
Directions:
Melt low fat margarine and fat free cream cheese in microwave or double boiler. Stir until smooth. Mix in protein powder & nuts. Stir until mixed. This will be very thick and hard to stir.
Put in a greased bread pan. Chill in fridge for 15-20 mins. Cut into 7 pieces. When firm, you can wrap each piece in plastic/waxpaper wrap and store in fridge.
Nutritional Info (dependent on indredient types):
Protein per bar: 20g
Carbs per bar: 4g
Fat per bar: 8g
Let me know how you guys like this lowfat lowcarb version of Bigfella's kick-ass protein bars!!
Found this on the net. I baked a few last night and my do they taste good
Chocolate Cake/ Muffin/ Bar (no flour)
2/3 cup why isolate with vitamin & amino acid profile
3 tablespoon cocoa
3 large egg whites
1 teaspoon baking powder
1/4 cup vegetable oil
2 tablespoon dextrose
1 tablespoon peanut butter; melted with oil
Preheat oven to 350 degrees.
Stir together all the dry ingredients.
Beat together all the wet ingredients. Stir into the dry ingredients with a fork until blended smooth, adding enough water to get a thick pasty consistency.
Spread in a sprayed loaf pan or four muffin tins (fill the remainder with water to prevent warping the pan.
Bake approximately 15 minutes. Cut 4 bars
What do you think? I was nervous at baking them at that heat. But hey they tasted great. But hey they are used to supp the diet anyway.
This is a better recipe than the above one i found on the net.
Chocolate-dipped Deluxe Overnight No-Bake Power Bar
1 cup rolled oats
1/2 cup sesame seeds, toasted and ground
1/2 cup dried apricots; chopped fine
1/2 cup raisins; chopped fine
1 cup shredded unsweetened dried coconut
1 cup almonds; blanched, chopped or sliv
1/2 cup nonfat dried milk powder
1/2 cup toasted wheat germ
2 teaspoon butter or margarine
1 cup white corn syrup or 3/4 cup honey
3/4 cup sugar
1/4 cup chunky peanut butter
1 teaspoon orange or lemon extract
2 teaspoon grated orange or lemon peel
12 oz chocolate chips; 2 cups
4 oz paraffin, food grade or 3/4 cup butter
Toast the sesame seeds in a frying pan for about 7 minutes, until golden,note- then grind coarsely. Toast the oats in a 300 degree oven in a 10 inch by 15 inch baking pan for 25 minutes, stirring to prevent scorching.
Mix the seeds, apricots, raisins, coconut, almonds, dry milk, and wheat germ; mix well. Mix hot oats into dried fruit mixture.
Butter the hot baking pan; set aside.
In the frying pan, combine corn syrup or honey and sugar; bring to a rolling boil over medium high heat and quickly stir in the peanut butter, orange extract, and orange peel. At once, pour over the oatmeal mixture and mix well.
Quickly spread in buttered pan and press into an even layer. Then cover and chill until firm, at least 4 hours or overnight.
DIPPING FOR CHOCOLATE COATING
Cut into bars about 1 1/4 by 2 1/2 inches.
Combine chocolate chips and paraffin in to top of a double boiler. Place over simmering water until melted; stir often. Turn heat to low.
Using tongs, dip 1 bar at a time into chocolate, hold over pan until it stops dripping , then place on wire racks set above waxed paper.
With paraffin, the coating firms very quickly, bars with butter in the chocolate coating may need to be chilled. When firm and cool), serve bars, or wrap individually in foil. Store in the refrigerator up to 4 weeks; freeze to store longer.
Makes about 4 dozen bars, about 1 ounce each. Per piece: 188 cal.; 4.4 g protein; 29 g carbo.; 9.8 g fat; 0.6 mg chol.; 40 mg sodium
This looks good! Low cals too. Low Enough to add in a few scoops of whey to the mix to bump up the protein content. Like Prolabs whey isolate. Say add 4 dozen scoops of it. Its only a 100kcal per scoop of 24g.
Hey thats about 288kcals a bar. Almost a Nitro-Tech bar.
Sweet! Im off to shop for the ingredients, hell where am i going to find food grade paraffin here in oman!!
Let yall know how it goes. Doubt it will beat Bigfellas original recipe though. I have a stack in the fridge i made up yesterday.
i know the whey forward
have not tried it yet so let me know how it turns out, looks to be really high in protein for the number of cals and very low fat compared to other recipies....
Ingredients:
2 Level scoops of chocolate soy or whey-based protein powder
1 Tablespoon of natural peanut butter
1/4 Cup steel cut oatmeal*
4 Egg whites
1/4 Teaspoon vanilla extract
1/2 Cup unsweetened applesauce
Directions:
Preheat oven to 350 degrees F.
Mix egg whites & uncooked oatmeal. Add remaining ingredients.
Spray nonstick cooking spray in a 8"x8" baking dish. Spread mixture in an even layer, over the bottom of the dish. Bake for 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
Nutritional information-
Calories- 251
Protein- 34g
Fat- 7g
Carbohydrates- 13g
* Steel cut oats refers to the basic chopping of oats from their original form.
Rolled oats are actually processed and lose nutrients in the transition. Rolled oats are the most common form (think Quaker) found in the grocery store chains.
Steel cut oats are available at most health food stores. They are usually sold in bulk and are often called Irish oats.
An equal amount of regular rolled oats can be substituted.
Just had another attempt at making the protein bars - think it was a big mistake to cook them in the oven before. It just made them so dry. Instead I stuck them in the fridge and they taste beautiful!
Current recipe (modified from Bigfellas and others):
600g Unflavoured Whey (82% Protein)
400g Muesli (adds great texture)
150g Oats
200ml Milk
75g Bird's 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
Better than any Muscle-tech protein bar and work out a hell of a lot cheaper!
Here goes another experiement...just made the following
Muesli 700g
Mixed Fruit 100g
Chocolate Whey 100g
Semi Skinned Milk 100g
Peanut Butter 100g
cut into 10 bars which gives 13.4g Fat, 18.32g Protein, 48.47g Carbs per bar. They are sat in the fridge now, cant wait to try one later, may need to up the Whey next time
ummmm!!! tried these finally, fkn awesome! Was worried a little because the mixture looked really dry in the mixing bowl but when you clump it together it comes perfect!
here is what I tried after I ate them all...
DETOUR BAR LIKE BARS!!!
1cup peanut butter
1/4 cup milk
2cup oats
1 3/4 cup choc protein powder
2tbs honey
1tbs maple syrup
- mix together as usual
- now make into small 1/2 thick bars about 4" long
STEP 2:
1/2 cup peanuts chopped
caramel (homemade or store bought... there are low carb versions available too)
(make sure caramel is in the fridge for an hour or so so it hardens)
2cups choc chips
4oz paraffin
double boil the choc chips and paraffin on low heat, keep ready until end of next step
so take your 1/2" tall 4" long bar and put a 1/4" layer of caramel on top... it should stay because the caramel is hardened from being in the fridge
next put the chopped peanuts on top (think of how a snicker bar looks)
next drizzle the choc mix on top of each bar
if you're quick enough it should cover the whole bar and not move or melt anything inside
refrigerate it next (if you use paraffin the choc should harden fairly quickly... and if you really want you can take the bar and dip it in the double boiled chips/paraffin again to get a coat all around)
PS THIS IS ADDICTIVE!!!! give it a go
just tried these, really good!!!!!!!!!, thanks for the receipe. I slightly changed it a little to up the protein. Also I didn't have cups so I had to slightly guess the measurements
100g ground oats(oatmeal)
100g natural penut butter (twice the price of normal stuff, grrr)
200g honey
200g of choccy whey
splash of milk
cut up into 10bars
250cals, 19g of protein, cant remember the rest, think its about 17g carbs and about 8g of fat (2g or so of sat fat)
next time might halve the honey and increase the milk.
taste like chewy snickers bars!!!!!!!!!!!!!, yummmm
Here we go, the ultra nerd break down on a chocolate recipie i made. (note, this are F**KING lovely).
To make:
Special K 60g
CocoPops 75g
Reflex Protein 300g
Honey 250g
BlackSyrup 50g
GoldenSyrup 75g
Semi Milk 50ml
Mix, pack into a pan and refridgerate as usual.
The nerdy breakdown:
Makes 16, each bar:
Calories 178.2
Carb 26.17
Protein 15.64
Fat 5.38
Fibre 0.21
Cost 38.19p
Just thought i would share my protein bar recipe with everyone, and also they are safe to freeze.
PROTEIN BAR RECIPE
INGREDIENTS
305g Oats
189g Skimmed Powdered Milk
315g Syrup
3 Eggs
60g Orange Juice
60g Applesauce
1 tsp Vanilla or Almond
300g Whey Protein Powder Chocolate or Vanilla
METHOD
1. Preheat oven to 165 degrees C.
2. Mix all dry ingredients in a bowl and blend well.
3. Heat syrup in bowl in microwave until syrup becomes thin to make it easy to mix in with the other ingredients.
4. In a separate bowl, combine eggs, orange juice, applesauce, and syrup and stir until well blended.
5. Stir liquid mixture into dry ingredients and mix well. The consistency should be thick and similar to cookie dough.
6. Spread batter onto grease proof paper coated in non-stick spray on a baking tray approx 9”x12”.
7. Bake in centre of oven until edges are crisp and browned. This should take about 15 minutes depending on bar thickness.
8. Cut into 10 bars and refrigerate in an airtight container.
9. Bars may also be frozen and thawed in microwave before eating.
NUTRITIONAL INFORMATION
Each bar contains: 429 Calories, 37.6g Protein, 57.8g Carbohydrates, 5.7g Fat.
Hope everyone likes it, or i am open to any changes that would make this recipe better.
Try these:
Oats 100g
Special K 50g
Whey Protein 200g
Honey 200g (5tbls)
BlackSyrup 60g (2tbls)
Microwave the Honey and Blacksyrup for 75 seconds.
Mix everything in big bowl (with hands)
Place, ney CRAM into a baking tray and leave to set in fridge
Cut into 9 bars each containing
246 calories
34g carb
20g protein
2.5g fat
1.1g fiber
I'm just perfecting a low fat chocolate version, stay tuned.
Pb 50g
Honey 25g
oats 50g
rice puffs 50g
Whey 7 scoops
Milk about 2tbl spoons
This makes 6 bars each with about 26g protien, 17g carb's and 5g fat
Are you sure about the 2 tblspoons of milk? I gave it a try and I had to add over 200ml of milk to be able to mix the lot.
Low Carb Low Fat Protein Bars:
- 7 scoops Protein powder
- 1/2 cup melted low fat margarine
- 4 oz. fat free philadelphia cream cheese
- 1/2 cup walnuts (to lower the carbs & fat)
Directions:
Melt low fat margarine and fat free cream cheese in microwave or double boiler. Stir until smooth. Mix in protein powder & nuts. Stir until mixed. This will be very thick and hard to stir.
Put in a greased bread pan. Chill in fridge for 15-20 mins. Cut into 7 pieces. When firm, you can wrap each piece in plastic/waxpaper wrap and store in fridge.
Nutritional Info (dependent on indredient types):
Protein per bar: 20g
Carbs per bar: 4g
Fat per bar: 8g
Low Fat Brownies
Ingredients :
170 g dark chocolate
4 egg whites
160 g sugar
120 ml water
1 teaspoon powdered vanilla, or vanilla essence
160 g self-raising flour
Recipe :
Break the chocolate into small pieces and melt slowly in a bowl over boiling water.
Mix the egg whites, vanilla nd melted chocolate.
Add the sugar and flour.
Pour the mixture into a greased brownie tin, lined with greaseproof paper.
Cook in a medium oven for 20 minutes.
Leave to cool for a couple of minutes once out of the oven and cut into squares.
Advice :
110 calories per 100g