Homemade Protein Bars
Fat: 3g | Protein: 21g | Carbs: 33g | Servings: 9
Dry Ingredients:
3 1/2 cups rolled oats
1 1/2 cups powdered non-fat milk
1 tsp Vanilla
4 scoops vanilla protein powder
Wet
Ingredients:
1 cup sugar free pancake syrup (Be careful which syrup you buy - reduced calorie doesn't mean sugar free.)
2
egg whites or silken tofu
1/4 cup Orange Juice (or substitute water or liquid from other fruit)
1/4 c. natural applesauce
(or 1/2 banana)
Other optional ingredients: (which will change the nutritional profile; you may need to experiment
with the other ingredients to obtain the right consistency)
Raisins
Nuts
Peanut butter
Coconut
*Substituting
quinoa for the oatmeal increases the protein greatly, but also increases the calories. I sometimes use a mixture of oatmeal
and quinoa and it tastes great.
Instructions:
1. Preheat oven to 325 degrees.
2.
Mix all dry ingredients (I use a Kitchen Aid on the lowest setting)
3. Mix all wet ingredients in a separate bowl and then
add slowly to the dry ingredients (while stirring)
4. I use a 9 x 12 baking dish, coated with cooking spray; others may
prefer a thinner "bar" and can use a cooking sheet.
5. Bake until edges are crisp and browned. (I start with 15 minutes
and test with a toothpick.)
Banana Bread
Fat: .5g | Protein: 4g | Carbs: 38g | Servings: 10
2 cups flour (I like to mix whole wheat with white)
1 tsp.
baking powder
1 tsp. baking soda
1/2 cup sugar or sugar substitute equivalent
1 cup banana, mashed (it helps to use
really ripe ones)
1/2 cup applesauce
3 egg whites, beaten
1 tsp. cinnamon
1 tsp. pure vanilla extract
Instructions:
1. Combine all dry ingredients
in a bowl.
2. Add applesauce, eggs, cinnamon, vanilla and bananas.
3. Pour into a 9x5-inch loaf pan coated with nonstick
cooking spray.
4. Bake at 350 degrees for 40 to 50 minutes or until done.