Protein Granola Bar - Recipe

2 1/2 cups (200 g) rolled oats
3 scoops (100 g) vanilla protein powder
1 tsp baking soda
1 tsp vanilla extract
1/2 cup (122 g) unsweetened applesauce
3 Tbs (20 g) ground flax
1/4 cup (84 g) honey
1/3 cup (80 g) brown sugar

1/2 cup (56 g) almonds (chopped)
1/2 cup (80 g) dried fruit (chopped)
1/2 cup (68 g) shredded coconut

Mix the oats, protein powder, baking soda, extract, applesauce, flax, honey, and brown sugar in a bowl. Stir in almonds, dried fruit, and coconut. Spray a 9x13 inch cookie sheet with non-stick cooking spray. Press mixture over cookie sheet evenly to the edges. Bake 18-20 minutes in a 325 degree oven. Let cool and cut into 12 bars. Store in air-tight container in refrigerator.

Calories - 216.8
Fat - 6.4 g
Carbs - 33.2 g (3.9 fiber)
Protein - 10.7 g



If you make this and are a member of SparkPeople.com, please rate my recipe there! Thanks!

Homemade Protein Bar - Cookies N Cream

I totally made this crap up. I haven't tasted it yet but I wanted to get it up somewhere before I forgot what I did.

Mix well:

15 oz ricotta cheese (I used the light stuff)
4 oz cream cheese (again, I used the lower fat stuff)
3 scoops Cookies N Cream protein powder (or any flavor you want)

Stir in 2 cups rolled oats.

Spread on a wax paper covered cookie sheet and put in freezer until semi-firm. Cut into 16 bars and put back in the freezer until completely firm. You can wrap each bar individually, or keep them together, in an air tight container in the freezer. Take one out to thaw before eating.

108 calories
4.5 g fat
9.3 carbs (1.2 g fiber)
8.9 protein

South Beach Living Tide Me Over Packets

These things are fantastic!!! I'm a big believer in drinking just plain water, but once in a while, I really, really need a little something extra. These are perfect! I use one packet with 32 ounces of water (should be used with 16 ounces) and they add just enough flavor. The stats (for the strawberry banana, but I think the others are close, if not the same):

30 calories
0 g fat
6 g carbs (5 g fiber)
3 g protein

I only buy them when they are on sale. There are only 7 packets in a box, and Food Lion has them for 2/$5 on sale. Have a coupon you want to get rid of? Let me know!

Cinnamon Roll Protein Shake

I finally got around to making this recipe I found at Lowcarbfriends.

2 scoops vanilla protein powder
1 tbsp sugar-free instant vanilla pudding
1/4 tsp cinnamon
1/2 tsp imitation vanilla (or 1/4 tsp extract)
1 packet artificial sweetener (about 1 tsp Splenda)
a few dashes butter flavor sprinkles or butter-flavor extract
8 oz. water (or low-fat milk)
3 ice cubes

For the whole thing, I calculated:

338 calories
4.5 g fat
24 g carbs
54 g protein

It's pretty good. I added some sugar free Davinci syrup, and it was almost too sweet. I might leave out the sweetener altogether next time, because the pudding mix is pre-sweetened. This will be great for those days I don't want to eat "real" food.

Protein Bar recipe

I can't remember where I found this - probably lowcarbfriends.com - but it was in my BFFM/BFL binder. I made the chocolate version.

Preheat oven to 350F

3 cups rolled oats
1 cup (about 92 grams/1 pouch) dry milk
4 scoops (120 grams) protein powder (chocolate or vanilla)
1/2 cup (about 16 grams) Splenda
1 cup (230 grams) low fat cottage cheese
1/2 cup egg substitute
1/2 cup unsweetened applesauce
1/2 cup sugar free Davinci syrup (chocolate or vanilla)

In one bowl, mix the dry ingredients. In another bowl, mix wet ingredients. Stir the wet ingredients into the dry ingredients and mix well. Pour into a well greased (nonstick spray) 9x13 inch pan. Bake 15-20 minutes. Let cool on wire rack. Cut into bars.


Nutritional information for the chocolate bars I made

Cut into 9 bars (which the original recipe calls for):
205 calories
3 g fat
28 g carbs (3 g fiber)
20 g protein

Cut into 12 bars:
154 calories
2 g fat
21 g carbs (2 g fiber)
15 g protein

Cut into 16 bars (what I ended up with):
115 calories
1.7 g fat
16 g carbs (1.6 g fiber)
11 g protein

The verdict:

They aren't horrible. Slightly sweet with an oatmeal texture. I'll make them again. My 3 year old loves them! I might blend the cottage cheese in the food processor first, rather than just mixing it in. Oh, and even though I sprayed the heck out of my pan, it still stuck to it, so I'll use parchment paper next time.

Pics:

whole thing in pan

single serving

Protein Flax Pancakes

I had to adapt the Golden Pancakes recipe from the Eating For Life cookbook to give me more protein and fiber. Here's what I came up with. It makes a pretty thick batter, and not very sweet. I'll probably add some sugar free Davinci syrup next time to thin and sweeten it a bit. But overall, not bad.

1/2 c (40 g) oats
1/2 c (115 g) cottage cheese
3/8 cup egg substitute
1/4 tsp cinnamon
1/2 scoop (14 g) vanilla protein powder
2 tbs (13 g) golden flax meal

Add all ingredients to blender and blend until smooth. Spoon about 1/4 c batter onto hot griddle, lightly coated with non-stick spray. Makes 4-5 pancakes (1 serving).

400 calories
40 g carbs (8 fiber)
41 g protein
10 g fat