>

Friday, March 16, 2012

Tasty Homemade Protein Bars


I used to be a huge fan of store bought protein bars because of their convenience and ease of adding protein in the diet. But it was always hard finding bars that didn't have a lot of junk -- like processed sugar, preservatives, artificial flavorings, artificial sweeteners and soy -- and also weren't like eating a candy bar.

I recently decided to give them up altogether and make my own.

I always recommend having protein immediately following weight training. These protein bars are a great post workout bar -- having a muscle fueling combination of protein, carbohydrates and sugar that your muscles need in order to recover and grow efficiently.

Having sugar post weight training is the only time I recommend consuming sugar that doesn't come from fruit. After a workout, our glycogen (sugar) stores become depleted and need to be replaced.

I played around with the ingredients in this recipe until I got it just right. And it is good, if I may say so myself! Check it out.

Ingredients:
1 cup old fashioned or rolled oats
1 serving of vanilla protein powder (I used 100% Vegan Protein Powder)
3 tablespoons shelled hemp seeds
1 teaspoon chia seeds
1 teaspoon flaxseeds
1 teaspoon raw pepitas (pumpkin seeds)
1 teaspoon raw sunflower seeds
1/2 teaspoon cinnamon
3-4 shakes sea salt
3 tablespoons raw honey (or regular honey)
1 tablespoon plus 1 teaspoon of coconut oil (this helps the bars harden)

Servings: makes 4 bars


Note: This recipe is vegan, gluten free and soy free. Oatmeal is naturally gluten free but may get contaminated with wheat during the growing process. If you want a totally gluten free bar, opt for Bob's Red Mill Gluten Free Oats. Also, since I use a vegan protein powder, it makes the recipe vegan but you can opt for any type of protein powder you like (i.e. whey). And you don't have to use all of the raw varieties of the ingredients, use whatever you can easily get your hands on.

Directions:
In a medium sized mixing bowl, add all the dry ingredients and mix thoroughly. Add honey and coconut oil. Mix together with hands for 2-3 minutes until mixture you can you can form a ball that holds together.


Next, line a loaf pan with wax paper. Pour mixture into lined pan and press down with the back of a spoon until completely packed.


Cover with foil and freeze overnight. After completely frozen. Remove lining from pan with the one solid bar.


Cut into four pieces. Store in fridge. 


Enjoy!

Nutrition data:
1 bar: calories 251, protein 11g, fat 11g, carbohydrates 31g, sugar 14g, fiber 3g

2 comments:

Angelique said...

I like it! I will try it. I have all ingredienta, except protein and coconut oil. Will have to go to.Sprouts.

TrainerTiff said...

Yes, do try them out. You will enjoy!