Bulk Nutrition Forums -> How to make Protein Bars

Armen48321

Posted: Jul 4 2006, 07:39 AM

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Member No.: 48321
Joined: 26-October 04

QUOTE

4 ounces soy protein powder, approximately 1 cup
2 1/4 ounces oat bran, approximately 1/2 cup
2 3/4 ounces whole-wheat flour, approximately 1/2 cup
3/4-ounce wheat germ, approximately 1/4 cup
1/2 teaspoon kosher salt
3 ounces raisins, approximately 1/2 cup
2 1/2 ounces dried cherries, approximately 1/2 cup
3 ounces dried blueberries, approximately 1/2 cup
2 1/2 ounces dried apricots, approximately 1/2 cup
1 (12.3-ounce) package soft silken tofu
1/2 cup unfiltered apple juice
4 ounces dark brown sugar, approximately 1/2 cup packed
2 large whole eggs, beaten
2/3 cup natural peanut butter
Canola oil, for pan

Line the bottom of a 13 by 9-inch glass baking dish with parchment paper and lightly coat with canola oil. Set aside. Preheat the oven to 350 degrees F.

In a large mixing bowl, combine the protein powder, oat bran, wheat flour, wheat germ, and salt. Set aside.

Coarsely chop the raisins, dried cherries, blueberries and apricots and place in a small bowl and set aside.

In a third mixing bowl, whisk the tofu until smooth. Add the apple juice, brown sugar, eggs, and peanut butter, 1 at a time, and whisk to combine after each addition. Add this to the protein powder mixture and stir well to combine. Fold in the dried fruit. Spread evenly in the prepared baking dish and bake in the oven for 35 minutes or until the internal temperature reaches 205 degrees F. Remove from the oven and cool completely before cutting into squares. Cut into squares and store in an airtight container for up to a week.

hey there... this is one of three recipes i saw on tv on a show called "Good Eats" on the Food Network. this is the one i liked most and i thought it would be suitable to make. i havent done it yet but maybe you can tell me how it goes. if you changed some of the ingredients around, i dont think it would make too much of a difference in the outcome. instead of soy, i would use a whey/casein blend. you can opt not to use the dried fruit, but i would for flavor, fiber and antioxidants. you could use any oil instead of canola, olive might be too overpowering, grapeseed or sunflower oil would be great if you ask me. i would definetly use splenda instead of sugar. i think you can use milk instead of the silken tofu if you want, but i wouldnt change that part because it could change the texture, but if your crazy about the numbers experiment all you like with it.

in the tv show where he demonstrates this recipe, he actually has the nutrition facts on it, but sadly its not on the website [http://www.foodnetwork.com/food/recipes/recipe/0,1977,FOOD_9936_31336,00.html]. however, on the website url i just pasted, it writes the day and time of the next airing of that episode. so if you have food network, take a look! from what i remember the numbers were really great, it had more carbs than protein, thats for certain, but way less fat. [it was something like 22g carbs 4g fiber 5g fat 1g sat fat 10g protein, low sodium, low cholesterol. thats from memory and best-guessing]. you can control the number of carbs, and slightly increase the protein, your in business. if you want to increase the healthy fats, instead of the dried fruit, try walnuts for omega-3's and some slivered almonds. that sounds tasty. oh yea.... add cinnamon for flavor and blood sugar control

the cooking method is pretty simple. its called "the muffin method." mix the dry ingredients. then separately mix the wet ingredients. mix together to form a sludgy, gooey ball of ingredients [then stick the fruits and/or nuts] and put it in an oiled pan to bake. any supermarket should have all the ingredients in here. good luck!