No Bake Protein Bars
For a quick energy boosting snack, make some delicious homemade protein bars made with all natural ingredients.
Ingredients:
5 TBs natural peanut butter (chunky or smooth)
1 cup dry oatmeal or whole grain hot cereal (uncooked)
6 scoops chocolate whey protein (approximately 132 grams worth of low‑carb protein powder)
1 tsp vanilla
2 TBs flax seeds (optional)
1 cup non‑fat dry milk
1/2 cup water (add a little more if you need to)
Modifications: Use vanilla protein and replace ~1/4 cup of the oat flour with a variety of nuts, seeds, or dried berries.
Directions:
Spray an 8×8 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. Using a wooden spoon or rubber spatula, mix 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 for a few hours and cut into 9 squares. Wrap bars individually 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
Note: Flax seed has a nutty flavor, something like wheat germ. Most people prefer the milder taste of golden flax seed over the bitter dark flax seed. To release the benefits of flax, use a coffee grinder to grind the seed into a meal. Add the meal to cereals, pancake and muffin batters, breadcrumbs, meatballs, yogurt, cottage cheese, and applesauce. There is no standard for consumption of flax seed, but 1 tablespoon per day is adequate and more than 3 tablespoons is excessive.
Tags: protein bars