Homemade Protein Bar & More On Glutes/The Butt!
Wednesday, February 18, 2009
First, I want to respond to a reader question on bleacher workouts. If you read my response to that under comments, you will see what I mean by bleacher workouts. Also, I want to clarify "running the bleachers". I meant to be more specific about running the stairs that take you up & down the bleachers. You can also use the stairs & the bleachers themselves (if they are stable & safe) for the step-ups, lunges, every other step workout and so on. If you have the concrete bleachers near you that have no spaces or "holes in them" then you can use the actual bleacher seats for running up and down along with all my other suggestions in the reply. Sorry for any confusion. Also, don't forget that hiking, hill walking outside & on the treadmill, roller blading & sprints all work your butt & cardio at the same time!
Now, I found a good homemade protein bar that is easy to make & tastes good ... or at least I think so. I am not a good cook or baker so if I can do it, so can you. The thing I like about this recipe is you can change it up yourself to meet your taste buds. You can change the nuts in it, the flavor of protein, the spices, the amount of syrup and more. I added more cinnamon & a bit more vanilla extract & just a tad less maple syrup because I like those flavors. I have used pistachios instead of almonds (I chopped up my nuts). I made them in a cupcake tin rather than the tin foil. Play around & if you find better ways to make these or ways to reduce the sugars, let me know. I am not a baker so I don't know the rules! Also, really, DO NOT OVERCOOK! I even made mine in my convection toaster oven & baked for 15 minutes & they came out great. I like them warm so I heat them up in the microwave before I eat them. They are good at room temp too! Here is the recipe and ENJOY:
Nutty Maple-Cinnamon Bars courtesy of Clean Eating Magazine - 6 Servings
INGREDIENTS:
1 cup rolled oats, divided
3 tbsp unsalted almonds
4 scoops vanilla protein powder
1 tsp cinnamon
1/2 tsp sea salt
3/4 cup unsweetened applesauce
1/2 tsp vanilla extract
4 tbsp pure maple syrup
Olive Oil cooking spray
INSTRUCTIONS:
Preheat oven to 350 degrees F
Ina clean dry blender, process 1/2 cup rolled oats into oat flour; blend on medium for about a minute. In a large bowl, stir together prepared oat flour, remaining 1/2 cup rolled oats, almonds, protein powder, cinnamon & salt. Then combine applesauce, vanilla & maple syrup together with dry ingredients & mix thoroughly.
Cut 6 squares of aluminum foil into 4x8 inch pieces. Lightly coat the interior with cooking spray (important!). Spoon out an equal portion of mixture onto each foil square & roll them into a bar shape. Fold them like tamales, folding the ends over to prevent spillage. You can flatten them into bar shapes if you want to avoid the tube shape.
Bake foil-wrapped bars on a baking sheet in preheated oven for 16-18 minutes. DO NOT OVERCOOK. Store leftovers in a sealed container in the fridge.
NUTRITIONAL INFO:
Calories: 213; Total fat: 4g; Sat. Fat: 1g; Monosaturated Fat: 2g; Polyunsaturated Fat: 1g; Carbs: 29g; Fiber: 3g; Sugars: 14g; Protein: 15g; Sodium: 189mg; Cholesterol: 23mg
Now, I found a good homemade protein bar that is easy to make & tastes good ... or at least I think so. I am not a good cook or baker so if I can do it, so can you. The thing I like about this recipe is you can change it up yourself to meet your taste buds. You can change the nuts in it, the flavor of protein, the spices, the amount of syrup and more. I added more cinnamon & a bit more vanilla extract & just a tad less maple syrup because I like those flavors. I have used pistachios instead of almonds (I chopped up my nuts). I made them in a cupcake tin rather than the tin foil. Play around & if you find better ways to make these or ways to reduce the sugars, let me know. I am not a baker so I don't know the rules! Also, really, DO NOT OVERCOOK! I even made mine in my convection toaster oven & baked for 15 minutes & they came out great. I like them warm so I heat them up in the microwave before I eat them. They are good at room temp too! Here is the recipe and ENJOY:
Nutty Maple-Cinnamon Bars courtesy of Clean Eating Magazine - 6 Servings
INGREDIENTS:
1 cup rolled oats, divided
3 tbsp unsalted almonds
4 scoops vanilla protein powder
1 tsp cinnamon
1/2 tsp sea salt
3/4 cup unsweetened applesauce
1/2 tsp vanilla extract
4 tbsp pure maple syrup
Olive Oil cooking spray
INSTRUCTIONS:
Preheat oven to 350 degrees F
Ina clean dry blender, process 1/2 cup rolled oats into oat flour; blend on medium for about a minute. In a large bowl, stir together prepared oat flour, remaining 1/2 cup rolled oats, almonds, protein powder, cinnamon & salt. Then combine applesauce, vanilla & maple syrup together with dry ingredients & mix thoroughly.
Cut 6 squares of aluminum foil into 4x8 inch pieces. Lightly coat the interior with cooking spray (important!). Spoon out an equal portion of mixture onto each foil square & roll them into a bar shape. Fold them like tamales, folding the ends over to prevent spillage. You can flatten them into bar shapes if you want to avoid the tube shape.
Bake foil-wrapped bars on a baking sheet in preheated oven for 16-18 minutes. DO NOT OVERCOOK. Store leftovers in a sealed container in the fridge.
NUTRITIONAL INFO:
Calories: 213; Total fat: 4g; Sat. Fat: 1g; Monosaturated Fat: 2g; Polyunsaturated Fat: 1g; Carbs: 29g; Fiber: 3g; Sugars: 14g; Protein: 15g; Sodium: 189mg; Cholesterol: 23mg
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