Energy Bars- Unbaked
By: American Running Association Running and Fitnews
1 cup rolled oats
1/2 cup wheat germ (I used Weetabix instead of wheat germ and oat bran)
1/2 cup oat bran
1/2 cup vanilla protein powder
1 cup crunchy peanut butter
1 cup raisins or dried fruit and chopped
1 cup chocolate chips
1 cup light Karo syrup (I used honey)
Mix it all well. Freeze in bar shapes
________________________________________________________
No Bake Protein Bar
5 tbsp natural peanut butter (chunky or smooth)
1/2 cup dry oat meal or whole grain hot cereal (uncooked)
1/2 cup oat flour (double the dry oats if you do not have oat flour)
6 scoops chocolate whey protein (approximately 132 grams worth of low-carb protein powder)
1 teaspoon vanilla
2 tablespoons flax seeds (optional)
1 cup non-fat dry milk
1/2 cup water (depending on what type of protein you use, you may need to add more)
Modifications: Use vanilla protein and replace ~1/4 cup of the oatflour with a variety of nuts, seeds, or dried berries.
PREPARATION:
Spray an 8x8 baking dish with non-stick cooking spray. Combine dry ingredients in a medium size bowl and mix well. Add peanut butter and mix - the mixture will be crumbly and dry. Add water & vanilla.
Using a wooden spoon or rubber spatula, everything until a dough forms. The dough will be sticky. Spread dough into pan using a clean wooden spoon or spatula that has been sprayed with non-stick cooking spray. Refrigerate a few hours (or freeze for an hour) and cut into 9 squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated.
Nutritional Information Per Serving:
197 calories, 21 g protein, 7.2 g fat (8% saturated), 13.7 g carbohydrate, 1.6 g fiber
_________________________________________________________________
Banana Coconut Protein Bars
■1 mashed banana
■1 1/2 cups dry oatmeal
■2 Tablespoons flax seed, ground
■2-4 scoops protein powder
■1/4 cup peanut butter
■1/4 cup shredded coconut
■1/4 cup coconut oil or butter, melted
■1/4 cup raisins
■1/4 cup water
■1 large chocolate bar (I used organic dark chocolate) or 1/2 cup chocolate chips
Mix all ingredients but chocolate together well (mixture will be somewhat sticky). Line an 8×8-inch pan with foil and spread the mixture evenly in the pan. Melt chocolate on the stove or in the microwave. Drizzle or spread over the mixture in the pan.
Place the pan in the freezer for at least 2 hours. Cut into 10 -12 bars and wrap in plastic wrap and/or foil and store in the freezer.
Thaw slightly before serving.
1/1oth of this recipe = approximately 260 calories and 11 to 13 grams of protein (depending upon how much protein powder you use, per Calorie Count.)
