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!