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Delicious Secret Homemade Protein BarsJanuary 5, 2010 on 8:37 am | In Strength Training, Workout Nutrition | 23 CommentsQuestion: “How do you have your light weights gain a few more lbs?” Jason T. Answer: There are a bunch of ways I can suggest which I will post up this month if people want more ideas, but I’m going to steal this opportunity to tell you about a “secret recipe” (well secret until now…) I bet you didn’t know I could whip up some good food in the kitchen as well! Well this is pretty much the one exception…
Visual Approximation of Me Cooking I posted this on My Facebook almost a year ago and people loved it .It is an old family recipe my mother made my three brothers and me back in the day. And all us grew up to be 6 ft 3 in or taller, so I until science proves otherwise, assume it must be this secret recipe (kidding)! There are a lot of variations of this mix, and I use it for some of my athletes that need to gain a few quality lbs. Basic Ingredients:
All measurements are approximate since I usually just mix until it looks good. Options (other stuff you can mix in):
Instructions: Mix all ingredients. The dry milk or protein will take some of the “tackiness” off of the peanut butter and honey. The mix should not be crumbling. If it is, add another spoonful of PB. If it is too wet add some more oats. Stick it the mixture between two sheets of wax paper and refrigerate for at least 25 minutes.
Open it up and rip off pieces as you want! You can make a much larger batch and use it throughout the week. I’ve tried a lot of homemade protein bar recipes, and almost all of them that involve cooking taste like cardboard. This is a classic – Thanks mom! HAVE A RECIPE? POST IT! I look forward to reading your feedback on this recipe, or checking out your “secret” recipes in the comments! - Joe Hashey, CSCS PS. Get on the newsletter and get free stuff! 23 Comments »RSS feed for comments on this post. TrackBack URI Leave a comment |
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You can do the same thing and roll the dough into bite size balls, refrigerate them to set them up, and just pop a couple in your mouth as you go.
Another “twist” would be a 0 carb version for us people on a diet who are limiting carbs.
Mix peanut butter, protein powder, small amount of water, and psyllium husk (fiber) together in a bowl. Roll into balls or press into a sheet between two pieces of wax paper, refrigerate, and enjoy! For a really chocolaty flavor I think Nutella makes a chocolate nut butter that’s 0 carb that could be used in either recipe.
Comment by TreyPotter — January 5, 2010 #
looks good,can’t wait to give it a try
Comment by Keith Fine — January 5, 2010 #
good variation Trey!
Let me know how it goes Keith.
Joe
Comment by Admin: Joe Hashey, CSCS — January 5, 2010 #
instant or regular oats?
Comment by pat — January 5, 2010 #
Good question Pat. Regular are fine if you use slightly LESS or else they will get real chewy. Even though its not quite as nutrient rich, instant usually mixes in and tastes better.
Joe
Comment by Admin: Joe Hashey, CSCS — January 5, 2010 #
These never quite set up right for me, but taste great. Got a no-bake cookie quality about them. If they are too gooey to make into bars, I’ll just keep them in a bowl and refrigerate. A few spoonfulls will do ya good! If you use REAL peanut butter and raw unpasteurized honey, this is a nutritional powerhouse recipe.
Homemade Protein Bars
Ingredients
2 1/2 c. (200 g) oats
1 scoop (30 g) whey powder (use chocolate flavor)
2 tbsp. natural peanut butter
3 large egg whites
2 medium bananas (300 g), mashed
1 tbsp. honey
7 tbsp. (approx. 100 ml) nonfat milk
1 tsp. cinnamon
Directions
Preheat your oven for 5 minutes at 180o C (355o F). Mix the oats,the whey and the cinnamon. Add the peanut butter and stir in throughly. Add the egg whites, mashed bananas and the honey. Add the nonfat milk slowly, while mixing thoroughly.
Spoon the mixture into a greased lined cake tin and level with a knife. Place in oven and bake for 15 minutes. Remove from oven and allow to cool slightly before cutting to reduce stickiness. Cut into 8 bars.
Nutritional Information
Calories (Per Serving): 154
Protein (g): 9.5
Carbohydrates (g): 21.3
Fat (g): 3.4
Carb – Protein – Fat % Ratio: 25% – 55% – 20%
Comment by Brian — January 5, 2010 #
And yes, it’s nothing but a variation Joe’s. I don’t have the culinary smarts to invent the next greatest thing
Comment by Brian — January 5, 2010 #
Brian, Im a big fan of the no bake but I might try yours out!
Thanks for sharing.
Joe
Comment by Admin: Joe Hashey, CSCS — January 5, 2010 #
I am a big fan of homemade things, which is a big reason I visit this site regularly. I can’t wait to try this out and hopefully put some quality homemade calories in my day!
Comment by Kevin — January 6, 2010 #
Looks good, Joe! I’ll have to give it a try.
Comment by Mekael — January 6, 2010 #
Joe,
I have used almost that exact recipe before but I added raisins and chopped up almonds as well.
Comment by Jerry Shreck — January 6, 2010 #
haha, yes Kevin, not just homemade equipment here!
Joe
PS. Thanks for visiting regularly!
Comment by Admin: Joe Hashey, CSCS — January 6, 2010 #
Jerry, you spying in my mom’s kitchen?!?!
Kidding, Im sure she got it out of a cook book and altered it to make it slightly more healthy. Chopped almonds sound good in it!
Joe
Comment by Admin: Joe Hashey, CSCS — January 6, 2010 #
I know we are speaking about protein Bars, but I love this recipe for Pancakes
Protein PanCakes
Here is a quick and easy pancake recipe that will minimize your blood sugar rise and insulin spikes. It allows you to still enjoy pancakes without the guilt of all those calories being stored as fat.
2 c. whole wheat flour
1 scoop John Scott’s XP Protein Vanilla
3 tsp. baking powder
2 1/2 c. skim milk
3 egg whites
1/4 c. oil
2 tbsp. wheat germ
2 tbsp. cornmeal
4 tbsp. bran
Heat skillet or griddle to 375 degrees. In large bowl, combine all ingredients. Mix until large lumps disappear. Pour about 1/4 cup batter into hot skillet. Turn pancakes when edges look cooked and bubbles begin break on surface.
Comment by Thom Underwood — January 6, 2010 #
Thanks for sharing Thom! I will be trying that out this weekend.
Comment by Admin: Joe Hashey, CSCS — January 6, 2010 #
Question about the baking and pancake versions. I can’t remember where I got this from but I seem to remember reading something before saying that you should not use protein powders in baking and cooking because the heat changes it and turns it bad. Has anybody else read or heard anything like this before?
Thanks
Ray
Comment by Ray — January 11, 2010 #
Ray, I remember reading that a few years back… I can’t remember exactly where I read it but I also came across some studies that showed it had to be an extreme heat for a longer period of time to alter the structure of the proteins. Perhaps someone else has some more info on the topic and can chime in!
Joe
Comment by Admin: Joe Hashey, CSCS — January 11, 2010 #
You’re talking about denaturing the protein by cooking it. All this means is that the protein structure changes and can somewhat break down. Provided you don’t fry your protein for hours on end, it is NOT bad and I’ve seen studies that actually show cooking (think it was specifically egg albumin) made the protein more bio-available. Cooking only turns it different, not bad.
Comment by Brian — January 11, 2010 #
I feel that Nutrition Bars are an essential part to a good diet. It’s hard to find good tasting health food.
Comment by Lilly Adams — March 18, 2010 #
I agree, thanks for checking out the site and posting! (no links)
Joe
Comment by Admin: Joe Hashey, CSCS — March 19, 2010 #
[...] the awesome reviews about the homemade protein bars, I figured it is time to share another recipe that my mother used when we were [...]
Pingback by Synergy Athletics – Muscle and Strength Training For Athletes » Top Secret Oatmeal Pancakes — April 25, 2010 #
Protein Drink: 1 cup of milk solids
8 ounces of whole milk
1 cup of yogurt
fruit or ice cream.
awesome taste and so good for you.
Comment by Joe — April 26, 2010 #
Thanks Joe!
Comment by Admin: Joe Hashey, CSCS — April 26, 2010 #