Protein Bars: DIY Gym Food (Healthy Helpings TV Ep. 8)
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DIY Protein Bars:
180g (6.3oz) chocolate protein powder (I used a powder that was 92% protein)
100ml/4 tbspoons sugar free maple syrup
300g/10.5oz low-fat/low-carb peanut butter
30g/1oz sultanas (golden raisins)
71g/3/4 cup rolled (old fashioned) oats
up to 1/2 cup water (enough to bind to a firm ball)
Combine all ingredients in a mixing bowl. Knead until it forms a firm
ball adding water as required.
Weigh the mixture and divide it by 10.
Place 1/10th of the mixture on a piece of aluminum foil, form into
bars or balls and wrap.
Repeat for remaining 9 portions.
Refrigerate for optimum freshness.
These bars may be stored out of the fridge for up to 24 hours and are
perfect for taking to the gym or work.
Nutrition (based on ingredients used by Michelle)
258 cal, 22.3g protein, 18.5 (17.9 net) carbs, 12.8g fat, .64g fibre
Michelle has always loved to cook, eat and share food with friends. Now she's here to share her healthy recipes with you and hopefully inspire you to create some of your own.
March 1st, 2007 at 4:30 pm
[…] Better energy bars - tasty, quick and easy ? You better believe it! Healthy Helpings TV has a recipe for DIY protein bars that are a quarter of the price, too! This week host Michelle Koen shows you a simple no cook recipe that will have you saving money and craving these chocolaty morsels. PLUS all week long she’s posting tips for hacking your protein powder. […]
June 11th, 2007 at 3:53 pm
How about some help for someone unfamiliar with protein powders? I found ‘whey protein powder’ (35% concentrated), unflavored, in a bulk store. Can I flavor this with something? Otherwise, it costs about $50 for a tub of chocolate protein powder, unless I use the stuff for making shakes. May be worth it for someone who likes it, but I don’t know — yet. We like the protein bars, and I figure if I can make ‘em better and cheaper, why not? Any help will be appreciated.
June 11th, 2007 at 10:38 pm
Jim,
You could try adding some cocoa to make it chocolate flavoured (cocoa isn’t very calorie dense) but you may also need to add some extra sweetener, though the maple syrup should do most of the work.
I found that my local muscle/weight training store is the cheapest place by almost half to get protein powder but you have to buy it in bulk.
I’ve bought the unflavoured stuff before and find it quite chalky so you may need experiment with brands.
You can use unflavoured powder where ever you’d use flour to thicken sauces or replace some of the flour in baked goods too. You may want to add in a bit extra baking powder and maybe a bit of gluten flour to make up for it’s non-flour properties when baking.
I have done pancakes with 50% protein powder 50% flour before and it worked. I tried all protein powder once and it didn’t work.
You’ll find that anything high in protein will need cooking at a more gentle temperature to stop the proteins hardening.
June 12th, 2007 at 1:07 am
Thanks, Michelle. It was very nice of you to reply. I’ll give your suggestions a try, experiment a bit, and see what happens! Thanks again — Jim
October 28th, 2007 at 8:20 pm
Well i tried the recipe at home and it was really delicious. Hope to see these type of good recipe on your show.
February 6th, 2008 at 10:18 pm
Great recipe especially due to the lack of cooking.
What really amazes me is the no salt added… most home made powerbars are either way too sweet or salty. Looking forward to making these. Thanks a bunch.
February 12th, 2008 at 4:33 am
Doesn’t the oat needs cooking first?
February 13th, 2008 at 3:39 am
No, the oats don’t need cooking. The oats just add a chewiness to the bar.
March 11th, 2008 at 8:42 am
Dear Sir/Madam, i am 22 year old, my weightis 65kg, hieght 164cm, my stomach is big, how to decrease the stomache, just last week itself i joining the GYM, Please sujest me what food required to decrease the abdoman
with regards thank u
May 9th, 2008 at 11:00 am
VENKATESH, sorry to say it is impossible to target are’s for fat reduction. Don’t dispare, you can target your abs to tighten up the area with a good regime of crunches and side bends for the obliques. As far as fat reduction goes you burn more calories than you eat and your boby uses the fat store from wherever it uses it (this differs slightly from person to person but as a rule women store fat on the bottom, hips and thighs, men on the stomach. The largest muscle group in the body is the legs, if your looking to loose fat (i.e burn calories) then focus on using your legs.
You can do sit ups forever, but no-one will ever see the six pack you’ve got because you won’t be burning a great deal of fat.
Cardio is the way to go for fat loss. Try cycling or running or whatever you enjoy that uses your legs alot, build a good sustainable heart rate and keep going for 30 mins a day. This will not only burn calories, some of the calories will be burned DIRECTLY from bodyfat AND your metabolic rate will be raised for hours so it’s a tripple whammy. Good luck.
Oh by the way, I can’t wait to try your recipe, it sound scrummy.
July 18th, 2008 at 7:28 pm
SOG knives…
Interesting ideas… I wonder how the Hollywood media would portray this?…
July 27th, 2008 at 10:58 am
Hi Michelle,
thanks for this lovely recipe, I will really give it a try. Currently I am using strawberry flavored whey protein powder for my training. What would you suggest I should combine this with? I am not sure whether peanut butter will taste very well with strawberry flavored powder
Any help appreciated.
Cheers,
Russell
the Netherlands