Ultimate Protein Bar Recipe

Ahh, the venerable protein bar.  An easily portable, balanced snack to help you achieve your fitness and dietary goals.  But have you ever read the nutritional label for a commercial protein bar? 

Most protein bars are loaded with wheat gluten, soy lecithin, processed/refined sugars, artificial dies, unintelligible ingredients and a shitload of preservatives to extend shelf life.

The solution to this problem is an obvious one – make your own!  

There are many ways to make protein bars.  This thread on bodybuilding.com literally lists hundreds of recipes.  But they are all lacking.  It is easy to combine rolled oats, protein powder and peanut butter, and call that a “protein bar.”  Other recipes will have you bake the protein powder, which possibly denaturizes the protein.  But the majority of these recipes are just protein powder combined with fat from nuts and carbs from a grain (oatmeal, flour, etc.).  But we can do better than that!

The biggest obstacle is figuring out how to incorporate the protein powder for maximum benefit.  I contacted Optimum Nutrition to inquire if baking their 100% Whey Protein would cause any loss of potency.  The woman who replied danced around the issue and provided no clear answer, furthering the suspicion that baking whey protein is probably a bad idea.  Armed with this knowledge, the best approach would seem to be a baked protein bar “base” for texture, topped with the minimally processed protein powder. 

The result was… spectacular.  Perfectly balanced macronutrients, healthy fats, complex carbs, and low sugar.  It even looks like a commercial product.  

I am throwing down the gauntlet.  If you have a protein bar that can compete with this, I want to see it.  

Ingredients – 

Protein Bar Base:

• ~1.5 cups roasted sweet potato (1.5 cups rounds/one-inch cubes, or 1.25 cups small cubes, or 1 cup shredded)
• 1 cup cooked quinoa, roasted
• 1 cup whole, unsweetened cranberry (if previously frozen, thawed at room temp)
• 1 banana (organic)
• 1/2 cup cacao powder
• 1/4 cup cashew butter  (or any nut butter)
• 5 egg whites (preferably organic, pasture raised)
• 1/4 cup hemp seeds (organic, shelled)
• 1/4 cup sunflower seeds (shelled)
• 1/4 cup coconut flour 

Chocolate Protein Frosting:

• 8 scoops whey protein
• 1/4 cup almond milk
• 1 cup frozen berries
• 1 cups coconut oil

Vegan version – sub silken tofu for egg whites, plant-based protein powder for whey protein

Paleo version – sub almond meal for quinoa

Ingredient List Explained -

There are five super foods here!

Sweet Potatoes – High In Vitamin A, Vitamin C, and other nutrients.  Low in calories and low GI Index.

Cacao Powder – The basis for all chocolate products, cacao has more antioxidants than any other food on this planet, more than berries, green tea, etc.

Coconut Oil – If you don’t know about coconut oil, educate yourself! 

Berries – High in antioxidants and loaded with other healthy nutrients, low sugar and low GI Index. 

Hemp Seeds – Gaining a lot of popularity, excellent source of Omega 3 fats and protein.

Execution – 

 

Although not required, a food processor and standing mixer will make this recipe a much faster and enjoyable process.

If you lack the tools, you can do this all by hand.  However, all fitness goals start in the kitchen, invest in a food processor you cheap ass.   

Preheat oven to 400 F.  Peel sweet potatoes, and cut into rounds or one inch cubes.  Bake in the oven for 15-20 minutes, flip over and cook another 15-20 minutes.  During the last ten minutes, place the cooked quinoa on a piece of foil and place in oven.  The quinoa is already cooked, we just want to toast it to add some texture.  Remove potatoes and quinoa and allow to cool.  

In a food processor combine sweet potatoes, cacao powder and whole cranberries, process until mixed.  Add banana and continue processing until combined.  The result will look something like a very thick cake batter.  Transfer to a bowl.

Add sunflower seeds, hemp seeds, coconut flour and toasted quinoa into the bowl with the sweet potato puree.  Don’t worry about mixing these in, we will get to that.

Start whipping your egg whites in a standing mixer.  Beat with whisk attachment until the texture resembles shaving cream (no need to beat all the way to stiff peaks).   About five minutes.   

Switch to the paddle attachment on the mixer.  Fold in the bowl of sweet potato puree, and blend on low until combined.  It will closely resemble a muffin batter at this point.

Spread/pour mixture into a greased 9 x 13 glass baking dish.  Cook for 25-30 minutes at 325 F.   

It is done when a toothpick inserted in the center comes out clean.

Set aside to cool. 

While cooling, make chocolate frosting.  Using a double broiler, or simply fill a sauce pan with a little water and set a glass bowl inside, liquefy the coconut oil until about half is melted.  You don’t want to cook the coconut oil, just heat it above 78 F so it transforms to a liquid state. 

Process protein powder and frozen berries in food processor.  Pour in partially liquefied coconut oil.  Process until a runny frosting consistency is achieved.  Don’t worry, it will re-solidify in the fridge. 

Pour on top of the still warm but not hot protein bar base, transfer to fridge, and allow to cool until hardened.  Anywhere from 1-2 hours.  Cut with a plastic knife into desired portion size.

Nutritional Value (24 Servings)

Calories: 199

Fat: 11 g

Carbs: 12 g   

Sugar: 3 g

Protein: 12g

Wow, that is a lot of fat!  You bet your ass it is, with ~80% of the fat coming from the coconut oil, a special medium-chain fatty acid that your body can immediately convert to energy. 

And a lot of carbs!  Yep, not all carbs are created the same, and these are all good carbs.  Besides, you can’t feed your starving muscles with protein unless you have some carbs to deliver the nutrients to the muscle.  

So there you have it.  A great tasting, healthy, portable snack or meal replacement.  Enjoy!

Salmon, Spinach and Red Lentil Burgers

Salmon is an excellent lean protein and a great source of Omega 3 fatty acids.  Add in some spinach for additional nutrients, red lentils for filling/binding, and you have got a healthy creation that can be used in sandwiches, on salads or just devoured directly.

• 2  pounds salmon
• 1  cup raw cashews
• 0.25 cup fresh parsley
• 2  cups loosely packed heirloom spinach
• 2  eggs, lightly beaten
• 3 tsp Dijon mustard
• 1 tsp  Ginger powder
• 1  cup  cooked red lentils
• 1  pinch  salt and pepper to taste
• 3  tbsp  Olive oil, divided in 3 parts

Cook lentils.  Soak cashews for 15-30 minutes.  Rough chop the salmon filet.  Process 1/4 of salmon in food processor with all seasoning until paste like.  Lightly steam spinach, wring out all liquid. 
Then process cashews in food processor to rough meal consistency.  In a large bowl, mix together the remaining salmon, salmon paste, processed cashews and spinach.  Form in to ten patties.  Refrigerate for 30 minutes.

Get pan hot over medium heat, add 1 tbsp oil, and cook three minutes per side.  Repeat for remaining burgers.

Lectins - Are Beans Really Toxic?

It is probably best to decide for yourself whether lectin rich foods should be avoided.

This site does an excellent job of summarizing the research and clinical data available.

Essentially, the following food groups could be harming your body:

• grains, especially wheat and wheat germ but also quinoa, rice, buckwheat, oats, rye, barley, millet and corn.
• legumes (all dried beans, including soy and peanuts),
• dairy (perhaps more so when cows are feed grains instead of grass, a speculation based on research showing transference of lectins into breast milk and dairy.
• nightshade (includes potato, tomato, eggplant and pepper).

What is left to eat!  Luckily animal sources containing lectins, including eggs, are not considered to have toxic effects at this time.

Experiment with removing the food groups above for 7-10 and see how you feel.  Listen to your body, it will guide you.

Breakfast Tonic of Champions

A few months ago I stumbled across a folk remedy and holistic cure website.  It totally blew my mind.  I had never heard of Apple Cider Vinegar, or the practice of taking Tumeric, the spice that gives curry its yellow color, on a daily basis.

I now take the following breakfast tonic everyday. 

• 1/2 cup water
• 1 tbsp Organic, Raw Unfiltered Apple Cider Vinegar
• 1 tsp Tumeric
• 1/4 tsp Cayenne Pepper
• 1/4 tsp Cinnamon

The effects…  Morning alertness, increased energy throughout the day, clearer skin.  It really has made a significant improvement to how I look and feel.  Still bald however, it does not trigger hair growth.  I wonder if there is a holistic remedy for that!

Healthy Chocolate Fudge

With two attempts, this healthy dessert keeps getting better.  Incredibly easy, you just need a few ingredients and a food processor.

• 1 cup organic cacao powder (preferably organic, definitely non-alkaline extraction)
• 1 cup raw, virgin, organic coconut oil (available at Trader Joes for $6)
• 2-3 Tbsp Raw Organic Honey / Raw Organic Agave Nectar  (could sub stevia, since no baking, not sure amount)
• 1/4 to 1/2 cup Nuts (your choice, almonds and walnuts are always good)

Heat some water in a saucepan.  Put the coconut oil in a heat safe bowl, and set in sauce pan just until about half of the coconut oil has turned into a liquid state.  You don't want to heat this really, just bring it up to 78 degrees or so to change the solid to liquid state.  Set aside.

Process cacao powder and nuts.  Add coconut oil.  Try not to over-blend or separation may occur.  Taste, add honey until sweet enough. 

Spread into a parchment lined loaf pan.  Chill for 30-60 minutes in the freezer.  Cut into ~24 pieces, individually wrap, and store in fridge.  Coconut oil based products should not be stored at room temp, they will melt. 

This provides a tasty and convenient way to consume healthy fat.  Coconut oil is a special medium chain fat with amazing health benefits.

Nutrition Info:
Calories - 115
Fat - 10.7
Sat. Fat - 9.2
Carbs - 4.2
Sugar - 2.1
Protein 1.1

Mayo Alternative That Sounds Halfway Decent

Found a great Mayonnaise alternative on Yahoo.

Egg-free, Soy-free, Dairy-free Mayonnaise Substitute

meat of 1 avocado, sliced or cut in chunks
juice of one half of a lemon
1-2 heaping teaspoons Dijon mustard (I use the grainy kind)
2 tsp.-1 T milk alternative (rice milk, hemp milk, etc.)
a couple of dashes of paprika
a pinch of salt
a pinch of sugar, if you like your mayo a bit sweeter

I am going to try to make more chicken and salmon salads, but they are just not the same without mayo.  Hopefully this alternative bridges the gap. 

Epigenetics - Effecting Future Generations

I had heard about the Zone Diet, but never paid much attention to the details.  Then I was listening to a podcast where the founder of the Zone Diet philosophy, Barry Sears, was interviewed.  It completely changed my mind.  It might be the most scientific and factual approach to healthy eating and longevity.

One interesting fact, our dietary choices effect out future generations and their likelihood for obesity.  Those Cheetos are going to make your grandkids fat.  Grab an apple instead.

Read more about Epigenetics.

Water - The Simplest Way to Lose Weight

You have heard it a million times, but it does not make it any less true.  If you want to be healthy and lose weight, drink drink drink that H20.

Obviously, consuming a large glass of water before eating will make you feel full sooner.

But beyond just drinking before meals, consuming large amounts of water will help flush toxins, give you an excuse to get up from your desk every 2 hours for a brief walk, and provide opportunities to hit on that hot new intern at the water cooler.  Water as office wing-man, who would have thought.

*Photo used from Rock 96.7 website.