Monday, December 5, 2011

My favorite protein bar recipe

I stole this recipe from Rob at Former Fat Dudes. It's awesome. I'd just link to his but his is a video and I don't have the patience to watch long videos. If you like the video recipes, here it is. If you don't, here it is in words:

Homemade Protein Bars

The Dry Stuff
1 cup rolled oats (anything but instant)
1 cup cooked quinoa (or a second cup of oats, if you have no quinoa)
1-1/2 cups protein powder (unflavored or a flavor that goes well with your "other stuff")
1/4 cup ground flax seed

The Wet Stuff
1/2 cup plain yogurt
1/2 cup peanut butter
1/4 cup Splenda or other sweetener
2 eggs

Other Stuff
1/2 cup chopped nuts
1/2 cup dried fruit

Preheat oven to 350 degrees. Spray an 8x8 baking pan with non-stick spray.

Mix the dry stuff together in medium bowl.

Mix the wet stuff together in a larger bowl.

Dump the dry stuff in to the wet stuff and mix well. Fold in your nuts and fruit.

Pour in to baking pan, bake about 18-20 minutes.

Makes 12 bars. Store in fridge, or freeze and take out about 4-5 hours before eating.

Variations! It's all about the variety.
Rob uses an unflavored, unsweetened protein powder and says: If you use a pre-sweetened (vanilla, chocolate or whatever you like!) you may want to eliminate the extra sweetener... unless you want it a bit on the sweet side. I use Chike and I don't cut back on the sweetener. I guess I like my bars sweet!

Rob also says: Instead of peanut butter, I've used walnut butter and sunflower seed butter that I've made. I've also used peanut butter powder in which case you need to add some water per the powder instructions, and maybe a bit of oil to keep them from being too dry. (I usually use PB2 and I concur about adding in extra moisture somewhere.)

On the nuts and fruits, go with what you have or what you're in the mood for. Also try adding some other extras like SF chocolate chips or some shredded coconut.

Different form factors.
Also, instead of bars, try spooning out 1/4 cup portions and flatten in to rounds, it will make a sort of cookie. If you do this, you'll only need to bake them about 8-12 minutes.

MacMadame says: you can also bake them in a muffin tin. Mini-muffin tins bake fast, a similar time to making them into a cookie. Regular muffins take a bit longer but not as long as baking them in a pan.

Happy baking and I hope you enjoy these as much as I do!
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