Make your own Protein bars
I found these in my research. I did not put the list together..
so here goes.. copy and paste to an email, word doc. or jut print them all
Protein Bars 1
Here's my favourite recipe for these:
7 scoops of Designer Protein (GNC)
1/2 cup melted butter
4 oz. cream cheese
1/2 cup walnuts
1/4 cup Splenda (or whatever amount you like according to your taste)
I have used chocolate, vanilla and strawberry protein powder.. With the strawberry I like to add a little unsweetened coconut.
Soft the butter and cream cheese together...and mix. Add in the protein powder, and Splenda....stir in your nuts, sunflower seeds, coconut or whatever else you're using. The batter will be pretty stiff. Spread a pan (I use a bread pan), press in mixture. If necessary spray your hands.
Chill in the frig and then cut into bars. I sometimes sort them individually frozen in a zip-loc bag, and then I can just grab one to take to work.
Play with these ingredients and I'm sure you'll come up with something you really like. Pretty simple...taste better than any of the bars I've tried...and a lot cheaper.
Homemade Low-Carb Chocolate Bars
These are quite rich and creamy chocolate bars that melt in your mouth. No glycerine or maltitol, not hidden carbs.
Ingredients:
- 1 square bakers unsweetened chocolate
- 3 tbsp whey protein
- 3 tbsp soy protein
- 1 tbsp psyllium husks
- 1 tbsp unsweetened coconut or almond meal
- 1 tbsp SugarTwin brown sugar
- 1 tbsp Splenda
- 5 drops Stevia
- 1/4 cup whipping cream
- 1 tbsp peanut butter
- 1 tsp vanilla extract
- 1 tsp mint extract (optional)
- 1/4 cup crushed pecans (optional)
In a microwave-safe plastic dish, microwave the chocolate square for 1 minute on high. It should almost melted or half-way through. Add peanut butter on top and microwave for 1 minute on high. Add cream and microwave for 1.5 minutes on high (make sure the cream starts boiling, it has to be hot, or the bars will become powdery).
Sprinkle the psyllium husks first on the hot mixture, this helps solidify the bars. Add the rest of the ingredients on top. Use a hand mixer to mix the entire mixture until uniform. This will be a hard mixture and may get stuck inside the mixers, just sccop it up with a spoon.
Use a square none-stick plastic plate (I use the top of a ziplioc disposable cover), about 5x5 inches, but any non-stick surface should do. Spread the mixture on top of it, and press with the bottom of a spoon to make it evenly spread. Freeze for an hour, and then place in the fridge until ready to use. I cut it into 4 bars.
Note: If you don't have all the above sweeteners, use any sweetener you have to taste. Mixing different sweeteners intensifies the sweetening effect, and requires a lesser amount of the sweetener.
Protein Bars 2
1 square unsweetened baker's chocolate
2 Tbls. butter
2 Tbls. heavy cream
3 pkts Equal (I used Splenda)
3 scoops (1 cup) Chocolate Designer Protein (or any other chocolate whey protein)
1 cup chopped peanuts (I used 1 1/4 cup chopped pecans)
1/2 cup unsweetened coconut
2 Tbls. Sugar Free Torani Syrup or maple syrup (or water, in a pinch...) --I used the maple syrup, as that, our market had!
Melt choc and butter in mike 1 min; stir until completely melted. Add Equal and heavy cream and stir til creamy. Add protein powder, peanuts, coconut and stir till mixed pretty well, add syrup (or water), and mix thoroughly(you may have to knead with your handsat this point, as mixture will be very stiff). Line a bread loaf pan with plastic wrap and press in mixture firmly and evenly. Chill till firm. Cut into 6 bars. These were huge, so I made it into 9 bars.
Approx 5 carbs/15 grams protein per 1/6 recipe
Peanut Butter Protein Bars
- 2 tablespoons no-sugar peanut butter
- 2 tablespoons butter, melted
- 1/2 teaspoon liquid artificial sweetener
- 1/4 cup Splenda
- 1 scoop Vanilla Praline Designer Whey protein powder*
- 2 1/3 cups vanilla protein powder
- 1 oz square unsweetened chocolate
- 1/2 cup butter
- 4 oz cream cheese
- 1 oz chopped walnuts
- 1 teaspoon vanilla
- 1 teaspoon peanut butter
- 1/4 cup Splenda
- 2 1/3 cups chocolate protein powder
- 1/2 cup butter
- 4 oz cream cheese
- 1/2 cup chopped walnuts
- 1/4 cup Splenda
- 1 1/2 cups soy protein isolate
- 3 Tablespoons whey protein
- 1 cup Splenda
- 1 1/2 Tablespoons liquid or granular lecithin *
- 1 1/2 Tablespoons glycerin
- 3/4 cup heavy cream
- 3 Tablespoons coconut or almond oil
- 1 Tablespoon sugarfree pineapple preserves
OR - 2 Tablespoons finely chopped unsweetened fresh pineapple - 1/2 teaspoon pineapple extract
| Ingredients:
Melt peanut butter and butter in microwave or double boiler. Mix in the sweeteners thoroughly. Add protein powder and stir until it forms a ball. (You may need to use clean hands to aid in the thorough mixing.) Roll up in ball and knead a bit; then separate into even portions, shaping as desired. Refrigerate until firm.
|
| Ingredients:
Melt butter, cream cheese, peanut butter and chocolate in bowl in microwave and mix together very well. Add splenda and vanilla, mix well again. Now add walnuts and protein powder and mix. It will be difficult and messy to mix, you will have to use your hands near the end to knead it all together, squeezing so that the powder disolves into the mixture. Now place in a baking pan, flatten and refrigerate. (Using a rectangular casserole dish works great here.) When cooled and hardened, cut into 8 bars. |
| Fudge Walnut Bars |
| Ingredients:
Melt butter and cream cheese. Mix in designer protein and Splenda. This will be stiff and hard to stir (knead with clean hands if needed.) Add walnuts and mix again. Place in greased bread pan. (Sprinkle additional finely chopped walnuts on top if you like.) Cool. Cut into 8 servings. |
| Pineapple Bars |
| Ingredients:
Preheat oven to 350°F. |
| LEMON-BANANA-CRANBERRY BARS 3 scoops vanilla protein powder 3 tsp baking powder 8 tsp Splenda 4 eggs 1/4 cup of Flax Seed oil (or olive oil) 1/4 cup water 1 cup cranberries 2 tsp vanilla extract 2 tsp lemon extract 2 tsp banana extract Mix together dry ingredients. In separate bowl mix together eggs, oil, and extracts & beat well. Add to dry ingredients to second mixture, combining well. Add water and cranberries. Should be a wet consistency like a cake mix. Pour into pam-sprayed square cake pan. Cook at 325 for 10-15 minutes until a toothpick comes out clean. Sometimes may take longer to cook, depending on type of protein powder used. Cut into four squares. Each square has about 20 grams of protein, 4.13 grams of carbs. FUDGEY-NUTTY BARS
1/4 cup cream cheese
|
Atkins Bake Mix
1 cup soy flour
2 cups soy protein isolate
2 tablespoon baking soda
1 teaspoon salt
2 tablespoons Splenda
Sift together then store and use as you would Dr. A's. It's much cheaper
and things come out about the same.
**You could try substituting soya powder (milder taste) for the soy flour
and substituting egg protein for soy.
Soy flour can be purchased in most grocery stores in the bake section; soy
protein isolate is available in vitamin and health stores, I buy GeniSoy.
It is a different product, more refined, and can also be used for protein
drinks. Be certain you purchase the soy protein isolate that indicates it
can also be used for baking.
Bake Mix 2
1.5 cups protein powder (unflavored is best, but vanilla will do)
1.5 cups vital wheat gluten flour
2 Tbl baking powder
1 tsp salt
2 Tbl Splenda
Bake Mix 3
1 cup soy flour
1 cup protein powder
4 tablespoons powdered egg whites
3 tablespoons baking powder
1 teaspoon salt
Sift everything together 3X.
Bake Mix 4
1 cup protein powder
1 cup soy flour
3 tablespoons baking powder
1 teaspoon salt
Sift everything together 3X.
FLAVORED SYRUP (LIKE DAVINCI)
For 1 cup syrup: 1 cup water
1/2 tbsp extract
1 tbsp liquid splenda, or 24 pkts
1/2 tsp guar gum
For 1/2 cup syrup: 1/2 cup water
3/4 tsp extract
1 1/2 tsp liquid splenda, or 12 pkts
1/4 tsp guar gum
For 1/4 cup syrup: 1/4 cup water
1/2 tsp extract
3/4 tsp liquid splenda, or 6 pkts
1/8 tsp guar gum
Boil water with extract and sweetener. Remove from heat and add guar gum, 1/4 tsp at a time and stir WELL. This will thicken upon cooling.
Guar gum clumps easily. I stir in 1/8 tsp at a time and whisk very well
Carb counts: with liquid splenda = 0. Each pkt of splenda is .5 carbs.
Chocolate Syrup
1 1/2 cups Splenda sweetener
1 cup cocoa
dash salt
1 cup ho****er
2 teaspoons vanilla
2 teaspoons guar gum
-In a medium saucepan, over medium heat, add Splenda, cocoa & salt.
-Gradually add the ho****er, stirring to keep mixture smooth.
-Cook,stirring constantly until it boils; cook & stir for 3 minutes.
-Remove from heat & stir in vanilla & guar gum{put back on stove if it doesn't thicken right away}
-Cool to room temperature then pour into a sealable container & refrigerate.
-Makes 2 cups syrup.*** 2.7 carbs minus 0.9 gr. fiber= 1.8 carbs per T.
-Good to use on low carb ice cream, white chocolate pudding or drizzled on cheesecakes & waffles...the ideas are endless.
Raspberry Syrup
1 cup raspberry juice -- recipe below
1/3 cup splenda
3/4 teaspoon guar gum -- mix with water
-Pour the juice into a small pot over medium low heat;bring to a boil.
-Remove from heat, add the splenda & the guar gum, whisk well.
-Return to heat & boil until thickened.
-If all the guar gum doesn't blend in strain, through a mesh strainer.
-Store in a covered container in the fridge.
-Serve on pancakes or dessert crepes, in homemade yogurt or over cheesecakes.
-Per tablespoon: 1.4 minus 0.5 gr. fiber= 0.9 carbs.
Raspberry Juice for Syrup
1 pint fresh raspberries -- or frozen
1 cup cold water
-Place berries in a saucepan over medium low heat;add the water.
-Bring to a boil & let simmer for about 15 minutes.
-When cooked, pour into a cheesecloth lined container & let drain until all the liquid is out of the berries & only pulp remains.{do not squeeze the cheesecloth as the juice will be cloudy}
-Measure out the juice & then proceed with making a syrup.
-*If necessary add more water to bring the juice up to 2 cups.
Strawberry Syrup
1 cup strawberry juice
1/3 cup splenda
3/4 teaspoon guar gum -- mixed in a water
-Pour the juice into a small pot, over medium heat & bring to a boil.
-Remove from heat, whisk in the guar gum & splenda.
-Return to heat & boil until thickened.
-If any lumps are visible, strain through a mesh strainer.
-Pour into a container, cover & store in the fridge.
-Per tablespoon:1.3 minus 0.3gr. fiber= 1 carb.
Strawberry Juice for Syrup
1 pint fresh strawberries
1 cup cold water
-Place berries in a saucepan over medium low heat; add water & bring to a boil.
-Simmer for about 15 minutes.
-Pour mixture into a cheesecloth lined container so that the juice can drip into the container.
-Let the fruit drip until only a "dry-like" pulp remains{do not squeeze the cheesecloth or the juice will be cloudy}
-Measure amount to equal 2 cups, then if possible record into master cook as "Strawberry Juice" to use in future syrup recipes.
-*Nutritional info on the strawberries is taken from the USDA site on the internet.
Maple Syrup Low Carb
1 ½ c. water
1 c. Splenda
2 tsp. maple extract
½ tsp. vanilla extract
3-4 tb. butter (optional)
1/8th tsp. salt
¾ tsp. guar gum
Microwave water in a 2 cup microwave safe bowl
Place in blender
Add everything else and whirlu until smooth. Place container into
refrigerator. Heat before using.
Makes 1 ½ c. syrup with
1 gram carb per tablespoon
17 calories per tablespoon with butter
Without butter the calories are
Almost –0- .03 per tablespoon
Espresso Sauce
1 cup heavy cream
1/4 cup finely ground espresso
1 square unsweetened chocolate
2 tsp. sweetener
Pinch salt
1 tsp vanilla
POUR cream and espresso into a saucepan. Scald (heat to just before boiling) Remove from heat. Strain. Add chocolate,
vanilla, sweetener and salt. Pour over dessert
Berry Syrup
Ingredients
- 1/2 c strawberries
- 2 T orange juice
- pinch of sweetener
Preparing:
Puree strawberries, add orange juice and sweetener. Microwave to a simmer then allow to cool before using.
2 T serving is 2 gram carbs
Blueberry Syrup
(1 serving)
Put about 1/4-1/2 cup of frozen blueberries in a small saucepan. Heat the berries slowly until they burst, and you have a good amount of warm juice in the pan. Serve warm over pancakes with butter.
Bake Mix Pancakes
1/2 cup of bake mix
2 eggs
1/3 cup soda water
1 tsp. heavy cream
1/4 teaspoon salt
oil for the skillet
Mix all ingredients until batter is smooth.
Cook up pancakes on hot griddle rushed with oil.
Zucchini Breakfast Pancakes
1 cup shredded zucchini (8g)
3T Atkins bake mix (2g) or soy or oat flour (adjust carbs)
2 pkts Splenda (1.5g)
2 oz heavy cream (4g)
1/4 cup water
dash salt
1/2 tsp cinnamon
1 large egg -slightly beaten (0.6g)
oil or butter for sillet
Mix all ingredients.
Heat skillet over medium heat and add a little butter or oil to prevent sticking.
Pour in a small amount of batter (about 3T) and flatten into a 3 -4" circle.
Let brown on one side (about 1 minute) then flip and brown on other side and cook through. Repeat until all batter is used.
Makes about 10 pancakes at about 1g each.
BAKE MIX MUFFINS I
2/3 cup Atkins Bake Mix
4oz cream cheese
6-8 packets sweet n' low (or whatever AS you prefer)
2 eggs
1 tbsp. extract - coconut, almond, banana, cinnamon - whatever
Soften cream cheese in microwave for about one minute. Add remaining ingredients, mix well by hand. Spoon into muffin tin sprayed with Pam. Bake at 350 for 20 minutes. You can also use this batter as pancake mix, adding blueberries and using vanilla extract.
BAKE MIX MUFFINS I
I didn't like the recipe on the can, so I changed it. You could probably add some blueberries and sweetener and get a decent tasting blueberry muffin, too.
1/2 cup Bake Mix
3 eggs
2 TBSP melted butter
2 TBSP sour cream
Mix all ingredients together. Pour into muffin tray. Bake at 350 for 25 minutes. Makes six muffins. Serve hot from the oven with butter or cream cheese.
FLUFFY CINNAMON MUFFINS
These are great for breakfast or with coffee as a "snack cake":
4 eggs (2.5g?)
1/2 tsp cream of tartar
1/4 cup cottage cheese (2g)
2T soy flour or Atkins bake mix (both work) (1-3g)
1T splenda (2g?)
1/2tsp cinnamon
1 more T splenda (2g?)
1/2tsp more cinnamon
4T softened butter
Spray a muffin tin with cooking spray. Preheat oven to 300. Beat egg whites with cream of tartar until stiff. Set aside. Mix cottage cheese, egg yolks,1T splenda and 1/2tsp cinnamon until well blended (can use blender if desired).
Add soy flour / baking mix & blend well.
Gently fold into egg whites and spoon into muffin tins - makes 8-10.
Bake at 300f until lightly browned and springs back when touched -about 25 minutes.
Mix butter, splenda and cinnamon well. When muffins are done and cooled slightly, spread the butter mixtre over each one.
You could make a cream cheese frosting (cream cheese, splenda, vanilla and some cream -beaten well) and bake this in a small loaf pan (4x8?) and have a cinnamon coffee cake out of it:)
This whole recipe is 11 g, 2g fiber - so about 1g per muffin.
PUMPKIN MUFFINS
2/3 cup Atkins bake mix
1/2 cup of pumpkin (I may use a little more)
2 eggs lightly beaten
1 tblspn oil
1/4 cup flax seed
1/3 - 1/2 cup splenda
2-3 tbslpn cream
1/4 cup chopped pecans
1 tspn cinnamon
1/4 tspn nutmeg
1/8 tspn allspice or cloves
1/8 tspn ginger
Mix all ingredients well. If too thick, add a little water. (This mixture should be pretty thick though, or they will turn out sort of mushy on the inside). Pour into muffin pan sprayed with Pam. Bake @ 350 for 20-30 minutes or until lightly browned.
After fiber, I have that these come to about 3.5 grms of carbs per muffin. They are pretty big muffins though.
CHOCOLATE FUDGE MUFFINS
1/3 cup almond flour 7 carbs
1/3 cup Atkins bake mix 3 carbs
1/8 cup flax meal (0 carb after fiber)
1/3 cup splenda 3 carbs
1 tbspn brown sugar twin (?)
1/2 pckg cream cheese
1 tblspn cocoa powder 3 carbs
1 square unsweetened baking choc 8 carbs
1 tblspn butter
1 tspn vanilla extract
2 eggs 2 carbs
chopped nuts (optional)
Heat cream cheese in micro for 1 minute. In separate dish, melt choc, and butter. Add melted choc to cream cheese, add eggs & vanilla. Mix well until smooth. Add all other ingredients. Mixture should be thick, but if too thick,just add a little water. Bake @ 350 for 20-25 minutes. Makes 6 muffins, at 4.5 carbs each.
CRANBERRY ORANGE NUT MUFFINS
1/3 cup almond flour 7 carbs
1/3 cups Atkins bake mix 3 carbs
1/8 cup flax meal 0 carbs
1 tbslpn brown sugar twin
1/3 cup splenda 3 carbs
2 eggs 2 carbs
1/2 pkg cream cheese
1 tbslpn orange extract
1 - 2 tspn FINELY chopped dried cranberries ( I used dried tart cherries, as they are slightly lower in carbs.) I used a count of 5 carbs per tspn
Chopped Nuts
Heat cream cheese for 1 min in micro. Add eggs, and extract. Add all other ingredients. Again, add a little water if too thick. Bake in sprayed muffin pan for 20-25 minutes @ 350. Makes 6 good size muffins. (I have a carb count of 4.5)
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on April 19, 2008 1:16 pm
Atkins-Type Protein Bars
(scroll down for Power Bar recipes)
NOTES:
1) A "scoop" of protein powder is generally 1/3 cup
2) Feel free to substitute other artificial sweeteners for those
cited, especially in those that are not baked. See my page on
Sweeteners for more info on which is best for you and for a
conversions chart.
3) Protein powders are pretty much interchangeable. Keep in mind,
though, that carb & protein counts vary by brand and flavor, so your
end result may differ from the original recipe.
CHOCOLATE-NUT PROTEIN BARS
1 square unsweetened baker's chocolate
2 Tbl butter
2 Tbl heavy cream
3 pkts Splenda
3 scoops (1 cup) Chocolate Designer Protein (or any other chocolate
whey protein)
1 cup chopped nuts of choice
1/2 cup unsweetened coconut
2 Tbl liquid, any of the following, listed in order of preference:
Sugar Free Syrup (Davinci, Torani), maple syrup, coffee, water
Melt chocolate and butter in micro 1 min; stir until completely
melted.
Add Equal and heavy cream and stir until creamy.
Add protein powder, peanuts, coconut and stir till mixed pretty
well.
Add liquid of choice and mix thoroughly. You may have to knead with
your hands at this point, as mixture will be very stiff.
Line a bread loaf pan with plastic wrap and press in mixture firmly
and evenly. Chill till firm.
Cut into bars. (This recipe should yiel 6-8 bars.
Approx 5 carbs &/15 grams protein per 1/6 recipe.
7 scoops (2 & 1/3 cups) Chocolate Designer Protein powder (122.5
protein;10.5 carbs)
1/2 cup melted butter
4 oz cream cheese (8 protein;4 carbs)
1/2 cup walnuts (10 protein; 5 carbs)
Melt butter & cream cheese in microwave and stir until smooth.
Mix in protein powder. Stir until mixed. This will be very thick and
hard to stir.
Add chopped walnuts and mix.
Put in a greased bread pan. Chill.
Cut into 8 pieces.
When firm, you can wrap each piece in plastic wrap and store in
fridge.
Yield: 8 generous bars. Protein per bar: 17.5 Carbs per bar: 2.43
These come
out chewy and look like fudge. They don't taste as good as sugar
fudge, but the taste is still good. Much cheaper to make than buying
Atkins.
PROTEIN BARS
4 oz cream cheese
1/2 cup butter
1/4 cup sugar-free peanut butter
1/4 cup SF vanilla syrup
1 tsp vanilla extract
1/2 tsp coconut extract
1 cup chopped nuts (optional)
2 cups Optimum Nutrition protein powder (vanilla ice cream flavor)
2 cups Designer Protein powder (vanilla praline flavor)
Melt together in microwave: cream cheese, butter, PB.
Add syrup, extracts and nuts to cream cheese mixture and mix well.
Stir or knead in the protein powders. At this point the mixture
becomes quite sticky and difficult to mix thoroughly.
Press with your hands into a greased 9x13" baking pan, cover with
plastic wrap and keep in the fridge. Yield: 20 bars
Carb counts: Without nuts: 48 total (16 from fiber)=2.4/bar
With nuts: 60 total (28 from fiber)= 3/bar
LEMON-BANANA-CRANBERRY BARS
3 scoops vanilla protein powder
3 tsp baking powder
8 tsp Splenda
4 eggs
1/4 cup of Flax Seed oil (or olive oil)
1/4 cup water
1 cup cranberries
2 tsp vanilla extract
2 tsp lemon extract
2 tsp banana extract
Mix together dry ingredients.
In separate bowl mix together eggs, oil, and extracts & beat well.
Add to dry ingredients to second mixture, combining well.
Add water and cranberries. Should be a wet consistency like a cake
mix.
Pour into pam-sprayed square cake pan.
Cook at 325 for 10-15 minutes until a toothpick comes out clean.
Sometimes may take longer to cook, depending on type of protein
powder used.
Cut into four squares. Each square has about 20 grams of protein,
4.13 grams of carbs.
Great meal replacement.
FUDGEY-NUTTY BARS
2 and 1/3 cups vanilla protein powder
1 oz square unsweetened chocolate
1/2 cup butter
4 oz cream cheese
1 oz chopped almonds
1 tsp vanilla
1 tsp peanut butter
1/4 cup Splenda
Melt butter, cream cheese, peanut butter and chocolate in bowl in
microwave.
Mix together very well and then add splenda & vanilla, mixing well
again.
Add walnuts and protein powder and mix. It will be difficult and
messy to mix, you will have to use your hands near the end to knead
it all together, squeezing so that the powder is incorporated into
the mixture.
Now place in an 8x8 0r 9x9 baking pan, flatten and refrigerate.
When cooled and hardened, cut into 8 bars. Per bar: 21 grams
protein, 3.15 carbs. (This will vary according to the protein powder
you use, I use Optimum Nutrtion as I have found it to be the best
and it has 22g protein and 1.5g carbs in each scoop, but no
aspartame.)
CHOCOLATE PROTEIN BARS
2 squares unsweetened baker's chocolate
4 Tbl butter
4 Tbl heavy cream
1 tsp vanilla extract
6 packets Splenda
6 scoops Optimum Nutrition Double Rich Chocolate Protein Powder
1 & 1/2 cups chopped pecans
1 cup dried, unsweetened coconut
1/4 cup flax seeds, measured and then ground
4 Tbl Sugar-free DaVinci syrup (hazelnut is best)
Melt chocolate and butter in microwave.
Mix in Splenda, then add cream & vanilla, blending thoroughly.
Add the protein powder and mix until powder is completely
incorporated.
Mix flax, pecans, and coconut together and pour over chocolate mix.
Pour the sugar-free syrup over this and mix together with hands
until well-blended.
Line a 9" by 9" pan with plastic wrap and firmly press the
incredibly sticky stuff into it.
Cover with another layer of plastic wrap and chill.
Yield: 12 bars. Each has 8 carbs, 3.6 gr. fiber, 14 gr. protein.
FUDGEY CARAMEL BARS
4 Tbl butter
1.5 Tbl unsweetened cocoa powder
2 Tbl DaVinci Chocolate SF syrup
2 cups Optimum Nutrition Chocolate Whey Protein
1 cup coarsely chopped nuts
Melt butter in large bowl in microwave.
Whisk cocoa in well, then SF syrup.
Incorporate protein powder.
Add chopped nuts
Press into wax-paper-lined 9x9 pan & refrigerate.
Caramel consistency, and much better than any of my old fudge
recipes. Plus, no wasted calories. High Protein snack or dessert.
Best cold.
PEANUT BUTTER COOKIE DOUGH BARS
2c protein powder (both vanilla & chocolate would work)
1/2 cup of chunky natural peanut butter
1/4 cup melted butter
Enough vanilla Davinci SF syrup to make the consistency of cookie
dough.
Mix PB & SF syrup with melted butter.
Add protein powder & mix until well-blended.
Either refrigerate and eat like cookie dough or bake & cut into PB
cookie bars.
PB PROTEIN BARS
Mix unsweetened peanut butter with vanilla protein powder
and sweetner to taste, add some TVP for crunch and a little low-fat
cream cheese. Don't have exact amounts but it should look and taste
like cookie dough. Mix it up, flatten in pan, chill and slice. You
can spread melted low-carb chocolate over these before chilling for
an extra treat. (I melt unsweetend chocolate in the micro and mix in
some stevia or splenda)
SESAME-ALMOND PROTEIN BARS
1/4 cup cream cheese (2 carbs/4 protein)
1/4 cup butter
1/4 cup tahini, from roasted sesame seeds (12 carbs/10 protein/5.6
fiber)
1/4 tsp pure stevia powder
1 tsp vanilla extract
1/4 tsp almond extract
1 1/4 cup Twinlab VegeFuel (isolated soy protein; 0 carbs/200
protein)
1/3 cup Naturade N-R-G vanilla protein powder (3 carbs/32 protein)
1/2 cup DaVinci SF Vanilla Syrup
2 Tbsp. DaVinci SF Maple Syrup
2 oz finely chopped almonds (12 carbs/12 protein/7 fiber)
After melting cream cheese & butter, mix in tahini, stevia, and
extracts.
Mix in protein powders.
Add syrups and mix well.
Mix in chopped almonds.
May need to add more or less syrup to get texture you like.
Place in 9x9 square pan & put in refrigerator until firm.
Cut into 12 bars (or size you want).
I store mine in freezer and eat frozen. My co-worker stores in
fridge because he likes his softer.
These are very flexible. I think you can use whatever kind of
protein powder you want, and could use any kind of artificial
sweetener you wanted in greater or lesser degrees, or any flavor of
syrup or extract. For example, I've made with DaVinci's macadamia
syrup and added chopped roasted macadamia nuts, and with Davinci's
butter rum syrup and added roasted pecans. I also made w/ 2/3
VegeFuel and 1/3 Naturade N-R-G, added a higher proportion of
vanilla syrup, plus vanilla, coconut, and almond extracts, and a
little Stevia powder, and whipped it up, and it was close enough to
fudge for my taste.
Yield: 2 bars; 2.4 grams carbs per bar (1.4 carbs per bar if
subtract fiber) and 21.5 grams protein
COFFEE PROTEIN BARS
1/4 cup oil
3/4 cup vanilla whey powder
2 eggs
2 Tbl oat flour
1/4 cup heavy cream
1 Tbl baking powder
1/4 cup ho****er
2 tsp cinnamon
1 tsp instant coffee
1/4 cup mini chocolate chips
1/4 cup Splenda
1 tsp liquid sweet n low
Dissolve coffee in ho****er.
Mix oil, eggs, cream, water, Splenda & sweet 'n low together.
Mix dry ingredients together and then add to the first mixture. Stir
till moistened.
Pour into 8" pan. Tap on counter to settle the bubbles.
Sprinkle chips on top.
Bake at 375 degrees for 12-15 min. Be careful not to overbake.
Cut into 16 pieces. Each piece has 3 carbs.
PEANUT BUTTER PROTEIN BARS II
2 Tbl SF peanut butter
2 Tbl butter, melted
1/2 tsp liquid artificial sweetener
1/4 cup Splenda
1 scoop Vanilla Praline Designer Whey protein powder
Melt peanut butter and butter in microwave or double boiler.
Mix in the sweeteners thoroughly.
Add protein powder and stir until it forms a ball. (You may need to
use clean hands to aid in the thorough mixing.)
Roll up in ball and knead a bit; then separate into even portions,
shaping as desired.
Refrigerate until firm.
Makes 4 bars. Approx 2 carbs per bar.
MAPLE VANILLA PROTEIN BARS
4 oz cream cheese
1 stick butter (1/4 lb)
1 cup Twinlab VegeFuel (isolated soy protein powder)
1 cup N-R-G Naturade Vanilla Protein Powder
1/2 cup DaVinci Sugarfree Vanilla Syrup w/Splenda
1/4 cup DaVinci Sugarfree Maple Syrup w/ Splenda
1 tsp. vanilla extract
Melt cream cheese and butter (I did it in the microwave). Mix in
protein powders.
Add syrups and vanilla extract and mix until consistency is like
very thick cookie dough (may take more than specified amounts).
Put in 9x9 square pan & refrigerate until stiff and cut into 12
bars. Wrap bars individually and store in freezer.
Can either eat frozen or thawed.
APPLE SPICE PROTEIN BARS
3 scoops vanilla protein powder
3 tsp baking powder
8 tsp Splenda
4 eggs
1/4 cup Flax Seed oil (or olive oil)
1/4 cup water
1/2 apple (chopped into tiny pieces)
1 Tbl vanilla extract
2 tsp lemon extract
1 tsp maple extract
1 Tbl cinnamon
1 tsp nutmeg
Mix together dry ingredients.
In separate bowl mix together eggs, oil, and extracts. Beat well &
then add to dry ingredients, mixing well.
Add water and apple.
Should be a wet consistency like a cake mix.
Pour into Pam-sprayed square cake pan.
Cook at 325 for 15-25 minutes until a toothpick comes out clean. May
take longer to cook, depending on consistency of protein powder
used.
Cut into nine squares.
Approximately 3-5 carbs per bar depending on the amount/type of
fruit, spices, protein powder, etc.
SESAME PROTEIN BARS
2 Tbl butter
4 Tbl sesame tahini OR peanut butter
1 cup sesame seeds (preferably white sesame seeds)
3 pkts Equal or eqivalent
3 scoops Designer Protein (Vanilla Praline OR Vanilla or any other
similar whey protein )
2 Tbl Sugar Free Torani Syrup (Hazelnut OR Vanilla Or Almond) OR 2
Tbls sugar free maple syrup
Melt butter and Tahini or peanut butter in microwave, about 1
minute.
Add protein powder, sesame seeds and Equal and mix to combine.
Add syrup and mix again. You may have to knead with your hands at
this point, as mixture will be VERY stiff.
Line the a bread loaf pan with plastic wrap and press mixture evenly
and FIRMLY into bottom of pan. Chill until firm. Unmold and cut into
6 bars.
4 grams carb/20 grams protein per bar
ALMOND JOY PROTEIN BARS
5 Branacrisp Crackers, crushed
1/2 cup flax seed meal (1/4 cup seeds, ground)
1 cup walnuts, coarsely chopped
2 scoops Chocolate Whey Protein Powder
2 scoops Soy Protein Powder
2 Tbl oatmeal
1/4 cup Splenda
20 drops Stevia (or just add any artificial sweetener to taste;
start with the equivalent of 2 Tbl & add until sweet enough for you)
2 Tbl unsweetened coconut
1 Tbl unsweetened cocoa powder
1/4 cup cream
1/4 cup water
1/4 cup butter
2 Tbl Low-Carb Maple Syrup or cold coffee
1 tsp coconut extract (optional)
2 tsp almond extract (optional)
Crush crackers or whirl in food processor to grind fine, and then
combine in bowl with other dry ingredients.
In microwave or on stovetop, melt together cream, water, butter and
maple syrup (or cold coffee).
Remove from heat and add extracts at this time if using them, then
whisk to make sauce smooth.
Pour hot mixture over dry ingredients and mix well.
Press into buttered 8x8" pan with buttered fingers. Chill and cut.
Wrap each bar in Saran or foil and keep in fridge or freezer.
Keeping in freezer is no problem as they thaw in about 5 minutes.
9.8 carbs per bar, minus 5.9 fiber for 3.9 net each.
36 Power Bar Recipes and One Sports Drink
Fruits, Nuts and Oats Breakfast in Hand- a 40-30-30 zone food
3 cups rolled oats
3 tablespoons vital wheat gluten
1 cup trader joe soy protein
1 teaspoon baking soda
1 teaspoon salt
3 tablespoons fructose
1/2 cup pecans or sunflower seeds chopped
3 tablespoons canola oil
1/3 cup chopped dried fruit or raisins
1/2 cup water or apple juice
2 teaspoons vanilla extract
1/2 cup flour, oat or rice flour; as needed to thicken
Preheat oven to 350 degrees, grease a cookie sheet.
Mix everything but the flour, let it sit a few minutes, then beat with a for****il it begins to thicken. Add enough flour to make a stiff dough.
Roll or pat out on the cookie sheet, about 1/4 inch thick, cut 20 pieces. Cut with cookie cutter or roll out a rectangle on a greased cookie sheet and separate into 4x5 rectangles for 20 biscuits or bars.
Bake 12 minutes.
The apple juice adds additional carbs, but nice flavor, and some folks enjoy a little cinnamon. If you are NOT vegetarian, you can beat in some eggs and reduce the water or apple juice for a little better texture and protein.
Bank Balls
24 dried figs
1/3 cup honey
4 tbsp. orange juice
2 tbsp. lemon juice
1 tsp. lemon juice
2 1/2 cups unbleached flour
1/2 tsp. baking soda
1/4 tsp. baking powder
1 tbsp. canola oil
1/4 cup dark corn syrup
2 egg whites
1 cup oat bran
1-2 cups vanilla whey powder or soy protein powder
DIRECTIONS
Add figs, honey, orange juice, and 2 tbsp. lemon juice to food processor and mix on "chop" setting until fig bits are finely cut. Set aside.
Put all other ingredients (except oat bran) in mixing bowl. Beat with electric mixer for 3-4 minutes at medium speed. If using the whey/protein powder, reduce flour by 1/2 cup. Add fig mixture and beat until everything blends. Roll 20-24 balls (about golf ball size)and coat with oat bran poured on a plate.
Place balls on pan and bake at 350° for 10 minutes, or until they are warm and a bit puffy. Place in refrigerator to harden. For a crunchier texture, bake 2-5 minutes longer, or until dough is thoroughly cooked.
You can substitute dates for figs, and this lowers potassium. To increase protein in this recipe so it can be used for a breakfast bar, take out 1 cup flour and add 1/2 cup soy protein isolate, 1/2 cup toasted wheat germ and 1/4 cup vital wheat gluten; bake the higher protein ball the extra 2-5 minutes to cook the gluten.
Chocolate Cake/ Muffin/ Bar (no flour)
2/3 cup 100% soy protein isolate
3 tablespoon cocoa
3 large eggs
1 teaspoon baking powder
1/4 cup vegetable oil
2 tablespoon fructose
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 for****il 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
Homestyle Bike Snack Bar
1/4 cup butter, melted, or oil
4 large eggs; beaten
1 cup flour
1/2 teaspoon baking powder
1/2 cup nonfat milk powder
3/4 cup rolled oats
1 teaspoon salt
1 3/4 cup sugar or brown sugar
2 cups raisins or dried fruit and chopped
2 1/2 cups walnuts; chopped
3/4 cup chocolate chips (optional)
Preheat oven to 350 degrees. Grease a 9x13 pan.
Beat together eggs and oil, sift together dry ingredients except fruit.
Add flour to eggs, combine, then stir in fruit, nuts, and chips.
Spread evenly in pan, bake 30 minutes, they are still soft when done.
Cool, cut into 24 pieces, wrap in foil and freeze.
Getting Even Energy Bars
1/2 cup oil substitute, fruit based, or 3/4 cup smashed banana
1 cup fructose
2 tablespoon Molasses
4 large egg whites or 2 eggs
1 teaspoon vanilla extract
1/4 cup cocoa; optional
2 cups 10 grain cereal; ground in blender
2 cups flour, unbleached
1/2 teaspoon salt
1 teaspoon baking powder
2 cups chocolate chips; optional
1 1/2 cups chopped nuts; optional
Makes 12 2 ounce bars.
Preheat oven to 350 degrees, grease a 9 inch by 13 inch pan.
Mix all the dry ingredients except the add-ins. Cream the oil substitute, molasses and sugar, ad the vanilla.
Mix with a beater- it gets very thick and sticky. Stir in the add ins.
Spread evenly in the pan, bake 25-30 minutes. Cut while still warm.
Power Bars-no bake
1/2 cup honey or molasses
1/2 cup peanut butter, or cashew or almond
1 cup nonfat milk powder, non-instant
1 cup raisins/dried fruit or chocolate ch; optional
1/2 cup shredded coconut; optional
Knead all the ingredients together, adding enough milk powder to form a stiff but not crumbly dough.
Shape into 1 inch by 3 inch logs. Roll in optional coconut or confectioner's sugar. Chill.
Energy Bar-Fruit-filled
1 cup raisins
1 cup dried blueberries
2 cups chopped dates
2 cups chopped dried apples
2 cups chopped dried apricots
2 cups chopped dried prunes
8 oz almond or peanut butter
1/2 cup sunflower seeds
8 cups rolled oats
12 oz pancake mix (complete)(3 cups)
16 oz honey
Preheat oven to 375 degrees. Grease a large cookie sheet.
Knead together all the fruit and the nut butter.
Knead in sunflower seeds, rolled oats, and pancake mix.
Add honey and knead until blended.
Press out onto tin 3/8 to 1/2 inch thick and as even as possible. Using a table knife, press the bar lines into the sheet.
Bake about 20 minutes until top is light brown.
Freeze very well if individally wrapped and then put in a ziplock.
if needed boost the protein with 1-2 cups of vanilla protein powder or dried milk.
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,Ellen's 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.
Protein Bar Recipe
3 1/2 cups rolled oats
1 1/2 cups dried milk
1 tablespoon cinnamon
1 cup lite syrup
2 scoops protein powder
2 large egg whites or 1 egg
11/4 cup orange juice
1 teaspoon vanilla extract
1 cup raisins or dried fruit and chopped
Line cookie sheet with waxed paper and preheat oven to 325 degrees.
Mix all the ingredients thoroughly.
Spread onto sheet, press cutting lines in to make 10 pieces.
Bake 15 minutes untill golden brown, cut apart, then cool and wrap. Store airtight at room temperature for up to 2 weeks.
Emergency Ration
3 cups rolled oats, barley, or wheat
2 1/2 cups nonfat milk powder
1/2 package jello powder, citrus
1 cup sugar
2 tablespoon honey
3 tablespoon water
Preheat oven to 300 degrees.
Heat together water and honey, stir in jello powder.
Stir dry ingredients together, stir in jello water, mix well. Then add additional water 1 tablespoon at a time, just until mixture can be formed into two bars.
Dry in oven, wrap in foil to store. Each bar is 1000 calories. May be eaten as is, or cooked in a pint of water.
Another Fruit Power Bar
24 dried figs
1/3 cup honey
4 Tbsp orange juice
2 Tbsp lemon juice
2 1/2 cups unbleached flour
1/2 tsp baking soda
1/4 tsp baking powder
1 Tbsp canola oil
1/4 cup dark corn syrup
2 egg whites (I use egg substitute)
1 cup oat bran
Instructions: mix figs, honey, OJ and lemon juice in a food processor. Mix all other ingredients seperately (except oat bran). Combine 2 mixtures, roll into golf ball sized balls (makes 20-24), coat with oat bran, and bake at 350 deg for 10-15 minutes. Store finished product in the refrigerator.
HOMEMADE 40/30/30 bar.
3.5 Tbsp of Joe Weider's 90% Plus Protein Mix (I use Chocolate Malt Flavored)
2 Tbsp Peanut Butter (I use a brand that has only peanuts and salt as the ingredients)
3 Tbsp Light Corn Syrup (Karo)
Mix ingredients together in a bowl. You will end up with something with the consistency of Play-Dough. If it seems wet, add a little more of the Protein mix.
You could easily replace the soy milk powder with the cow equivalent, but then you'd definitely have to include some maltodextrin (my soy drink already has some in it). I plan to replace about half the honey with maltodextrin when I find a local source. If you prefer cocoa to carob, you can easily substitute.
C = 250 ml cup, T = 15 ml tablespoon
Powerbars Recipe
With reward to the cyclist and their need for "power snacking"
The odd ingredient in the bar, paraffin, is widely used in chocolate manufacture to improve smoothness and flowability, raise the melting point, and retard deterioration of texture and flavor. Butter can be used instead, but a butter-chocolate mixture doesn't cover as thinly or smoothly.
POWER BARS
1 cup regular rolled oats
1/2 cup sesame seed
1 1/2 cups dried apricots, finely chopped
1 1/2 cups raisins
1 cup shredded unsweetened dry coconut
1 cup blanched almonds, chopped
1/2 cup nonfat dry milk
1/2 cup toasted wheat germ
2 teaspoons butter or margarine
1 cup light corn syrup
3/4 cup sugar
1 1/4 cups chunk-style peanut butter
1 teaspoon orange extract
2 teaspoons grated orange peel
1 package (12 oz.) or 2 cups semisweet chocolate baking chips
4 ounces paraffin or 3/4 cup (3/4 lb.) butter or margarine
Spread oats in a 10- by 15-inch baking pan. Bake in a 300 degree oven until oats are toasted, about 25 minutes. Stir frequently to prevent scorching.
Meanwhile, place sesame seed in a 10- to 12-inch frying pan over medium heat. Shake often or stir until seeds are golden, about 7 minutes.
Pour into a large bowl. Add apricots, raisins, coconut, almonds, dry milk, and wheat germ; mix well. Mix hot oats into dried fruit mixture.
Butter the hot backing pan; set aside.
In the frying pan, combine corn syrup 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 an press into an even layer. Then cover and chill until firm, at least 4 hours or until next day.
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 (with paraffin, the coating firms very quickly), then place on wire racks set above waxed paper.
When firm and cool (bars with butter in the chocolate coating may need to be chilled), 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
BARS OF IRON
1 Cup dark raisins 1 1/2 teaspoon baking powder
1/2 Cup golden raisins 1/2 teaspoon baking soda
1/3 Cup butter or Margarine 1/2 teaspoon salt
1/2 Cup sugar 1/2 teaspoon ground ginger
1 egg 1/2 Cup liquid milk
1 1/4 Cup Whole Wheat Flour 1 Cup quick cooking oats
1/4 Cup toasted wheat germ 1 Cup sliced almonds (optional)
1/2 Cup golden molasses (dark is ok also)
1/2 Cup Nonfat dry milk
Chop raisins (in food processor if possible). Cream butter, sugar, molasses & egg.
Combine flour, dry milk, wheat germ, baking powder, baking soda, salt and ginger. Blend into creamed mixture with liquid milk. Stir in oats, raisins, and half the almonds (if desired).
Pour into greased 13x9x2 inch pan and spread evenly. Sprinkle with remaining almonds (if desired).
Bake at 350 degrees for approx. 30 minutes. Cool in pan and cut into 1x4 inch bars.
Protein Bars
1
7 scoops of Designer Protein (GNC)
1/2 cup melted butter
4 oz. cream cheese
1/2 cup walnuts
1/4 cup Splenda (or whatever amount you like according to your taste)
I have used chocolate, vanilla and strawberry protein powder.. With the strawberry I like to add a little unsweetened coconut.
Soft the butter and cream cheese together...and mix. Add in the protein powder, and Splenda....stir in your nuts, sunflower seeds, coconut or whatever else you're using. The batter will be pretty stiff. Spread a pan (I use a bread pan), press in mixture. If necessary spray your hands.
Chill in the frig and then cut into bars. I sometimes sort them individually frozen in a zip-loc bag, and then I can just grab one to take to work.
Play with these ingredients and I'm sure you'll come up with something you really like. Pretty simple...taste better than any of the bars I've tried...and a lot cheaper.
Homemade Low-Carb Chocolate Bars
These are quite rich and creamy chocolate bars that melt in your mouth. No glycerine or maltitol, not hidden carbs.
Ingredients:
1 square bakers unsweetened chocolate
3 tbsp whey protein
3 tbsp soy protein
1 tbsp psyllium husks
1 tbsp unsweetened coconut or almond meal
1 tbsp SugarTwin brown sugar
1 tbsp Splenda
5 drops Stevia
1/4 cup whipping cream
1 tbsp peanut butter
1 tsp vanilla extract
1 tsp mint extract (optional)
1/4 cup crushed pecans (optional)
In a microwave-safe plastic dish, microwave the chocolate square for 1 minute on high. It should almost melted or half-way through. Add peanut butter on top and microwave for 1 minute on high. Add cream and microwave for 1.5 minutes on high (make sure the cream starts boiling, it has to be hot, or the bars will become powdery).
Sprinkle the psyllium husks first on the hot mixture, this helps solidify the bars. Add the rest of the ingredients on top. Use a hand mixer to mix the entire mixture until uniform. This will be a hard mixture and may get stuck inside the mixers, just sccop it up with a spoon.
Use a square none-stick plastic plate (I use the top of a ziplioc disposable cover), about 5x5 inches, but any non-stick surface should do. Spread the mixture on top of it, and press with the bottom of a spoon to make it evenly spread.
Freeze for an hour, and then place in the fridge until ready to use. I cut it into 4 bars.
Note: If you don't have all the above sweeteners, use any sweetener you have to taste. Mixing different sweeteners intensifies the sweetening effect, and requires a lesser amount of the sweetner.
Protein Bars 2
1 square unsweetened baker's chocolate
2 Tbls. butter
2 Tbls. heavy cream
3 pkts Equal (I used Splenda)
3 scoops (1 cup) Chocolate Designer Protein (or any other chocolate whey protein)
1 cup chopped peanuts (I used 1 1/4 cup chopped pecans)
1/2 cup unsweetened coconut
2 Tbls. Sugar Free Torani Syrup or maple syrup (or water, in a pinch...) --I used the maple syrup, as that, our market had!
Melt choc and butter in mike 1 min; stir until completely melted. Add Equal and heavy cream and stir til creamy. Add protein powder, peanuts, coconut and stir till mixed pretty well, add syrup (or water), and mix thoroughly(you may have to knead with your hands at this point, as mixture will be very stiff). Line a bread loaf pan with plastic wrap and press in mixture firmly and evenly. Chill till firm. Cut into 6 bars. These were huge, so I made it into 9 bars.
Day of surgery ................ 286
Current weight............... 228 Loss to date................75lbs
First Goal...................220
LOVING MY SLEEVE AND LOVING MY LIFE
You should post these on the recipe forum as well at http://www.obesityhelp.com/forums/recipe/a,messageboard/boar d_id,5385/
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