Ok PTBYJASON, This ones for you!" HOMEMADE PROTIEN BARS"
I was surfing the netr the last hour or so at work and I came across these. I am pitting the ones that I like the best first(The first three actually) The rest are reciepes for enery bars that I think are really to fatting for the average gut into BB, but I'll let you decide.
Jason, I think that the first 3 may just be what you are looking for. Now understand, these are not meal replacements right? anyway here the are man.
Tobey.
CHOCOLATE & PEANUT BUTTER PROTEIN BARS
2 level scoops of chocolate soy or whey -based protein powder.
1 tablespoon of natural peanut butter
1/4 cup of steel oatmeal**** (see notes at bottom)
4 egg whites
1/4 teaspoon vanilla extract
1/2 cup unsweetened applesauce
Directions:
Preheat oven to 350 degrees
Mix egg whites and uncooked oatmeal. Add remaining ingredients
Spray non-stick cooking spray in a 8x8 baking dish. Spread mixture in an even layer, over the bottom of the dish. Bake for 20 minutes, or until the edges starts tp pull away from the sides of the dish.
Let cool for 5 minutes and cut into bars
Makes 9 bars
Caloric Intake-- 251 calories
34 grams protein
7 grams fat
13 grams of carbs
NOTE** Steel cut oats refers to the basic chopping of oats from their originalform.
Rolled oats are actually processed and lose nutrients in the transition. Rolled oats are the most common form( think Quaker) found in the grocery store chains.
Steel Oats are available at most health food stores. They are useually sold in bulk and are often called Irish oats.
An equal amount of regular rolled oats can be substituted.
Homemade Protien Bars( reciepe #2)
2 cups of natural peanut butter or cashew butter
1-3/4 cups of honey
2-1/4 cups of protien powder(this calls for egg protien but it's up to you.)
3 cups of dry, uncooked oatmeal
Combine the honey and the peanut butter in a large mixing bowl and heat in the micro-wave for 70 seconds.
Stir in the protien powder and the oatmeal. Mix throughly. It will be thick!
Press into a 9"x13" pan. Refrigerate until solid enough to cut with a knife. Cut intop 16 equal bars. Wrap each bar in foil or saran wrap and keep in a cool place. Does not need refrigeration.
1 Bar contains-- 267 calories
5 grams fat
18 grams of protien
38 carbs
Tom Roehr's reciepe for homemade 40/30/30 bars
3.5 tbsp of Joe Wielders 90% Plus Protien Mix( Chocolate is the best)
2 tbsp Peanut Butter (Use a brand that only has peanuts and salt in the ingredients)
3 Tbsp Light Corn Syrup ) Karo)
Mix ingredients in a bowl. You will end up somthing with the consistency of Play-Dough. If it seems wet add a little more Protien Powder
The whole dish contains-- 499 calories
148 grams protien
201 carbs( yeah I know it's high)
150 grams of fat
I have several more reciepes for protien bars and energy bars as well, however the protien intake in these are minimal and I think that they are more in line with health bars instead of protien bars.I got the energy bars off a site that catters to cycleist who do alot of cardio. The fat content in these is really high but they sound like they would be really good.( Blue Berry Granoloa Bars) I think that I may have used up the 1000 word limit per post so I'll save the others for later.
I hope this is what you were looking for Jason, I'm still waiting on those e-mails that I sent out to those authors. If they turn up anything interesting I'll let you know.
Tobey
