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  #1   ^
Old Sun, Nov-04-01, 15:30
doreen T's Avatar
doreen T doreen T is offline
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Posts: 37,199
 
Plan: LC paleo/ancestral
Stats: 241/188/140 Female 165 cm
BF:
Progress: 52%
Location: Eastern ON, Canada
Cool Home-made Protein Bars - Fruit-flavoured

A few months ago, Bonnie posted a great recipe for making your own home-made protein bars using unsweetened baker's chocolate and whey protein powder (check it out here). These are very good folks ... and so much less expensive than the store-bought bars. Plus you know what is and isn't in them. No glycerine, maltitol .. no hidden carbs, no un-pronouncable chemicals.

Anyway, I experimented, and came up with a fruit-flavoured, non-chocolate version, since .. GASP .. I don't want chocolate every day.

I made them with vanilla whey protein powder, and diet fruit-flavoured gelatin powder. I found that adding 2 Tbsp soy protein isolate made them smoother-textured ... the recipe will still work without it though. So far I've made strawberry and raspberry, both are keepers. I'm wondering how the Jello™ "Tropical Fruits" flavour would go with chopped macadamias or brazil nuts instead of almonds?
  • Fruit-Flavoured Protein Bars

    2 Tbsp melted butter
    2 Tbsp almond or cashew butter
    4 Tbsp cream cheese, softened
    3 scoops (3/4 cup) vanilla whey protein powder
    2 Tbsp soy protein isolate powder
    1 pkg sugar-free fruit-flavoured gelatin powder
    1/3 cup unsweetened coconut
    1/3 chopped or sliced almonds
    2 - 3 Tbsp water, as needed
  • Blend together melted butter, nut butter and softened cream cheese. Set aside
  • In another bowl, mix together the whey protein, soy protein, dry gelatin powder and coconut. Stir to combine thoroughly.
  • Add dry ingredients to the melted butters - cream cheese. Use a spatula to scrape down the sides of the bowl. It will get quite stiff, so you will need to add a couple Tbsp or so of water. Use your fingers to finish mixing, kneading and pressing. Add the chopped nuts near the end, and knead them in.
  • Either press into a plastic-lined flat pan, chill then cut into 6 bars ... or the lazy method ... divide the mixture into 6 portions, roll each into a log and wrap with plastic film or wax paper. Store in the fridge.
  • Per bar:

    calories: 258
    Fat: 20g
    Carbs: 5.7g / Fiber: 2.3g / 3.4g ECC
    Protein: 16g
Enjoy!

Doreen

p.s. - if you make them without the soy, the counts would be about 1g less protein and a trace less carbs per bar.
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  #2   ^
Old Sun, Nov-04-01, 15:44
doreen T's Avatar
doreen T doreen T is offline
Forum Founder
Posts: 37,199
 
Plan: LC paleo/ancestral
Stats: 241/188/140 Female 165 cm
BF:
Progress: 52%
Location: Eastern ON, Canada
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Just thought I'd also add ... these are REALLY filling. So don't be fooled if you think the bars/logs look small ... remember there's 16g protein in each one. That's equivalent to 2˝ eggs.

Doreen
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