DARK CHOCOLATE PEANUT BUTTER PROTEIN BARS

Ingredients: (mixed together with a spoon/fork) Makes six: 

1.5 cups of chocolate brown rice protein powder (you can sub this with casein if you want or whey or a combo of casein and whey) 
3/4 cup of oat flour (or coconut flour or ground almonds) 
1/4 cup of smooth organic peanut butter (or almond butter or sunflower butter or coconut oil) 
1/8 cup of chopped pecans (or seeds or chocolate pieces) 
1/8 cup of flaked coconut (optional) 
1 and a 1/2 cup of milk (basically enough to bind the above mix together; you can use but milk, cow's milk, rice milk, hemp milk - anything you like)

Directions:

Make a pasty, thick, nonsticky batter that you can eat raw. This is where the oat flour/coconut flour/ground almonds come in handy - they dry up the mix, making it 'bitable'. What you DON'T want, is to end up with a hard or really sticky batter because then your protein bar will be annoying you chew threw.
 You mix all the above ingredients together and then, in a bain marie (a pot inside a pot), you melt some chocolate (I used 87% dark). After your bars are nicely shaped (note: you do NOT need to bake them), you just either coat them in chocolate by throwing them inside the melted chocolate, or you spoon the melted chocolate on top. When coated, just throw them in the freezer for 15-20 minutes and READY!!!!! Wrap them in tin foil .


Macros per bar: 225kcals, 15g protein, 12g carb (2.5g sugars), 16g fat and 5g fiber. Remember, to tweak your macros, just tweak your filling! You can, for instance, up the protein and lower the carbos by using almond flour, you can reduce the fat by using less nut butter, you can up the carbos by, say, throwing in a date or two, etc etc 

CHERRY & DARK CHOCOLATE PROTEIN BARS

CHERRY & DARK CHOCOLATE PROTEIN BARS 

Ingredients 

1/2 cup of vanilla whey 
1/4 cup of oat flour (or sub this with some almond flour) 
1/4 cup of coconut flour (could sub with ground almonds too) 
1/4 cup of almond milk 
16 cherries 
50 grams of 90% dark chocolate 

Directions: Start by pitting your cherries and blend half of them with the whey + coconut flour + oatflour + milk. Then, chop the rest of your cherries and add them to the batter, mixing everything around with as spoon so as to retain the chopped cherries' texture. Shape this mix into four bars. If it's too wet or sticky, add a bit more coconut flour (or vanilla casein). After this, melt your chocolate in a bain marie (a glass bowl on top of a pot of boiling water) and either dip the bars in there or spoon the melted chocolate on the bars to coat them. Finally, just leave them to set in the freezer for about an hour and baaam: ready :-) 

Macros per bar (out of the four small ones you get from the ingredients above): 223kcals, 15g protein, 14g carbs (out of which 5.5 is fiber!) and 10g fat (5.9g sat). 

NAKED VANILLA WHEY AND COCONUT PROTEIN BARS

NAKED VANILLA WHEY AND COCONUT PROTEIN BARS 

Ingredients - mixed together in a bowl: 

1/4 cup (25g) of coconut flakes 
1/4 cup (28g) of vanilla whey protein powder 
1/4 cup (32g) of quinoa flakes 
2 tbsp (23g) of coconut flour 

mix everything together with about 1/2 cup (about 100ml) of water (or milk if you want them to have a creamier flavor!) 
You can mix them with a fork or spoon or whip out a handheld blender to do the job. Up to you. 

Macros per one bar out of the four you get from the mix above: 

124kcals, 8g protein, 8.4g carbos (1.5g sugars), 6g fat (4.5g sat - from the coconut), and 4.4g fiber! 

PUMPKIN PEANUT BUTTER OATMEAL BARS

One bowl + One spoon + Oven = Bars in about a half hour 
The pumpkin flavor really shines through. Between the pumpkin puree and the pumpkin pie spice, pumpkin lovers can rejoice. The peanut butter is nicely balanced with the pumpkin and the flavors complement each other, but these are definitely pumpkin-peanut butter bars, not peanut butter-pumpkin bars. 

Pumpkin Peanut Butter Oatmeal Bars are also Vegan, Gluten-Free.
• 1/2 c peanut butter 
• 1 c pumpkin puree (i.e. Libby’s in a can and if you don’t have pumpkin puree in your market, use sweet potato puree either canned or sweet potatoes that you boil/puree yourself) 
• 2 c oats (whole rolled, not quick cook) 
• 1 c brown sugar, packed 
• 1/2 c white sugar 
• 1 tbsp pumpkin pie spice (reduce/increase to taste) 
• 1 tsp cinnamon (reduce/increase to taste) 
• 1 tbsp vanilla extract 
Optional: Add raisins, nuts, chocolate/white/peanut butter chips to the mixture. I’d suggest starting with 1/3 to 1/2 c and going from there based on taste preference. 
Directions: Combine all ingredients into a mixing bowl and stir by hand. Spread batter (it will be pretty moist) into a foil-lined and spayed 8 x 8 or 9 x 9 pan. Bake at 350F for 22-25 minutes or until toothpick inserted in center comes out clean. The bars may still look underdone, but that’s ok because they will continue to set up as they cool. Allow to cool very well before slicing. Store extras on the counter top, refrigerator, or in the freezer for long term storage. 
Notes: All measurements are approximate and if you love peanut butter or pumpkin puree, add a bit more of either. 
Reduce the sugar amounts if you wish or even attempt a sugar-free version by making with Stevia. 

PB & PUMPKIN BARS

Ingredients:

1/2 cup vanilla protein powder 
1 tbsp all-natural PB 
1/2 cup quinoa flakes 
1/4 cup pumpkin puree 
1/8 cup 3% milk 
1 tbsp coconut flour 
1/4 + 2 tbsp flaked coconut 
Directions:

1. Combine all ingredients in a blender, except 2 tbsp of flaked coconut to be used for the coating. 
2. Shape the mix into 4 bars. 
3. Coat the bars by rolling them in the coconut. 
4. Wrap each of the bars up in foil. 

(220 Calories, 10g Fat, Protein 14g, Carbohydrates 18g) 

CHOCOLATE BARS

Ingredients:

1/2 cup of chocolate whey protein powder 
3 tbsp natural almond or peanut butter 
1/2 cup ground oats 
2 tbsp coconut flour 
2 tbsp of ground almonds or peanuts 
4 squares of 70%+ cacao dark chocolate 
Directions:

1. Combine all ingredients in a blender except for the chocolate. 
2. Shape the mix into 4 bars. 
3. Melt the chocolate and dip each of the bars into it. 
4. Spread the bars in the fridge for an hour of freezer for 20 minutes. 
5. Wrap each bar in foil.
(280 Calories, 14g Fat, Protein 17g, Carbohydrates 20g)

CLEAN EATING PUMPKIN SPICE PROTEIN BARS

(Makes 15 bars) 
Ingredients: 
• 1 1/2 cups quick oats 
• 1 cup peanut butter 
• 1/2 cup honey 
• 1/2 cup canned pumpkin 
• 1/2 cup unsweetened apple sauce 
• 1 cup whey protein powder 
• 2 tablespoons spice, like cinnamon 
Directions: 
1. Preheat oven to 175c degrees. 
2. Roast your oats for 10-15 minutes on a cookie sheet (Or until they turn a nice golden brown). Remove from oven and allow to cool completely. 
3. Mix all ingredients in a bowl. 
4. Spread dough to 1/2 inch thickness in a baking dish or 1/2 sized cookie sheet. 
5. Bake for 20 minutes or until the dough has a nice golden brown appearance. 
6. Allow to cool. Slice into bars and store in a Tupperware. 

Nutritional Content: 
(Data is for 1 bar) 
Calories: 238 
Total Fat: 10 gm 
Saturated Fats: 2 gm 
Trans Fats: 0 gm 
Cholesterol: 0 gm 
Sodium: 84 mg 
Carbohydrates: 25 gm 
Dietary fiber: 3 gm 
Sugars: 11 gm 
Protein: 13 gm 
Estimated Glycemic Load: 12