Homemade Energy Protein Bars » Oklahoma Sports & Fitness Athlete Blog | Running | Triathlon | Cycling | Fitness | Martial Arts | Powered by Oklahoma Sports & Fitness Magazine

Apr 112014
 

I usually use Standard Process bars in the office because they are quick, not sweet, whole food sourced and offer good protein (whey and egg). But I’ve looked at creating my own again. Here’s a collection of recipes I created a while back with some new additions.

I’ve been looking for a protein bar that just uses whey protein instead of soy protein and is casein-free and gluten-free. I stumbled across http://www.youbars.com/ where you can order your own mix, but at $2.99 a pop I wondered if I could make my own. Apparently, you can at around 17 cents per bar. Joe Banks had a nutritionist make his up, and it has been tested in the heat. I’ve also included the others I found at http://www.ellenskitchen.com/recipebox/powetrec.html.

Ellen’s Hunky Monkey Vegan Breakfast in Hand – a 40-30-30 zone food

By: Ellen’s Kitchen

Ingredients

* 3 cups rolled oats
* 3 tablespoons vital wheat gluten
* 1 cup trader joe soy protein
* 1 teaspoon baking soda
* 1 teaspoon salt
* 3 tablespoons fructose
* 1/2 cup pecans or sunflower seeds chopped
* 3 tablespoons canola oil
* 1/3 cup chopped dried fruit or raisins
* 1/2 cup water or apple juice
* 2 teaspoons vanilla extract
* 1/2 cup flour, oat or rice flour; as needed to thicken
* 1 cup or more additional liquid to achieve texture (varies, depending on additions)

Preparation

Preheat oven to 350 degrees, grease a cookie sheet.

Mix everything together except the flour, let it sit a few minutes, then beat with a fork until it begins to thicken. Add enough liquid or flour to make a stiff dough.

Roll or pat out on the cookie sheet, about 1/4 inch thick, cut 20 pieces. Cut with cookie cutter or roll out a rectangle on a greased cookie sheet and separate into 4×5 rectangles for 20 biscuits or bars.

Bake 12 minutes.

The apple juice adds additional carbs, but nice flavor, and some folks enjoy a little cinnamon. If you are NOT vegan, you can beat in some eggs and reduce the water or apple juice for a little better texture and protein.

 

Bank Balls

Tasty Homemade Version of Commercial Athletic Snacks

Ingredients

* 24 dried figs
* 1/3 cup honey
* 4 tbsp. orange juice
* 2 tbsp. lemon juice
* 1 tsp. lemon juice
* 2 1/2 cups unbleached flour
* 1/2 tsp. baking soda
* 1/4 tsp. baking powder
* 1 tbsp. canola oil
* 1/4 cup dark corn syrup
* 2 egg whites
* 1 cup oat bran
* 1-2 cups vanilla whey powder or soy protein powder (Ellen’s addition)(too much will make a gluey texture)

Preparation

Add figs, honey, orange juice, and 2 tbsp. lemon juice to food processor and mix on “chop” setting until fig bits are finely cut. Set aside.

Put all other ingredients (except oat bran) in mixing bowl. Beat with electric mixer for 3-4 minutes at medium speed. If using the whey/protein powder, reduce flour by 1/2 cup. Add fig mixture and beat until everything blends- the texture is something like playdough. Roll 20-24 balls (about golf ball size)and coat with oat bran poured on a plate.

Place balls on pan and bake at 350° for 10 minutes, or until they are warm and a bit puffy. Place in refrigerator to harden. For a crunchier texture, bake 2-5 minutes longer, or until dough is thoroughly cooked.

Ellen says: You can substitute dates for figs, and this lowers potassium. To increase protein in this recipe so it can be used for a breakfast bar, take out 1 cup wheat flour and add 1/2 cup soy protein isolate, 1/2 cup toasted wheat germ and 1/4 cup vital wheat gluten; this is apart from the extra whey or protein powder you may have added. Bake the higher protein ball the extra 5 minutes to cook the gluten.

 

Pam’s Chocolate Cake/ Muffin/ Bar (no flour)

Ingredients

* 2/3 cup 100% soy protein isolate
* 3 tablespoon cocoa
* 3 large eggs
* 1 teaspoon baking powder
* 1/4 cup vegetable oil
* 2 tablespoon fructose
* 1 tablespoon peanut butter; melted with oil

Preparation

Preheat oven to 350 degrees.

Stir together all the dry ingredients.

Beat together all the wet ingredients. Stir into the dry ingredients with a fork until blended smooth, adding enough water to get a thick pasty consistency.

Spread in a sprayed loaf pan or four muffin tins (fill the remainder with water to prevent warping the pan.

Bake approximately 15 minutes. Cut 4 bars

 

Homestyle Bike Snack Bar

JoJo’s modification of George’s Bar

Ingredients

* 1/4 cup butter, melted, or oil
* 4 large eggs; beaten
* 1 cup flour
* 1/2 teaspoon baking powder
* 1/2 cup nonfat milk powder
* 3/4 cup rolled oats
* 1 teaspoon salt
* 1 3/4 cup sugar or brown sugar
* 2 cups raisins or dried fruit and chopped
* 2 1/2 cups walnuts; chopped
* 3/4 cup chocolate chips (optional)

Preparation

Preheat oven to 350 degrees. Grease a 9×13 pan.

Beat together eggs and oil, sift together dry ingredients except fruit.

Add flour to eggs, combine, then stir in fruit, nuts, and chips.

Spread evenly in pan, bake 30 minutes, they are still soft when done.

Cool, cut into 24 pieces, wrap in foil and freeze.

 

Getting Even Energy Bars

By: Bonnie Rider-Martin

Ingredients

* 1/2 cup oil substitute, fruit based, or 3/4 cup smashed banana
* 1 cup fructose
* 2 tablespoon Molasses
* 4 large egg whites or 2 eggs
* 1 teaspoon vanilla extract
* 1/4 cup cocoa; optional
* 2 cups 10 grain cereal; ground in blender
* 2 cups flour, unbleached
* 1/2 teaspoon salt
* 1 teaspoon baking powder
* 2 cups chocolate chips; optional
* 1 1/2 cups chopped nuts; optional

Makes 12 2 ounce bars. 291 calories, 63 grams carbs, 7 grams protein, 2 fat.

With add-ins, 562 calories, 99 grams carbs, 15 grams protein, 20 fat.

Preparation

Preheat oven to 350 degrees, grease a 9 inch by 13 inch pan.

Mix all the dry ingredients except the add-ins. Cream the oil substitute, molasses and sugar, ad the vanilla.

Mix with a beater- it gets very thick and sticky. Stir in the add ins.

Spread evenly in the pan, bake 25-30 minutes. Cut while still warm.

Calories, Fat, Carbos,Protein ~2 oz.
Plain Getting Even Bar 291cal, F2g, C63g, P7g 2 oz
Sinful Getting Even Energy Bar 562cal, F20g, C99g, P15g 2 oz
Power Bar, Original 230cal, F2.5g, C45g, P10g 2.3 oz.
Power Bar, Harvest type 240cal, F4.5g, C45g, P7g 2.4 oz.
Clif Bar 250cal, F2g, C52g, P4g 3.75 oz.
Pemmican Fruit Bar 420cal, F13g, C59g, P17g

 

George’s Power Bars – no bake

Ingredients

* 1/2 cup honey or molasses
* 1/2 cup peanut butter, or cashew or almond
* 1 cup nonfat milk powder, non-instant
* 1 cup raisins/dried fruit or chocolate ch; optional
* 1/2 cup shredded coconut; optional

Preparation

Knead all the ingredients together, adding enough milk powder to form a stiff but not crumbly dough.

Shape into 1 inch by 3 inch logs. Roll in optional coconut or confectioner’s sugar. Chill.

 

George’s Energy Bar- Fruit-filled

Ingredients

* 1 cup raisins
* 1 cup dried blueberries
* 2 cups chopped dates
* 2 cups chopped dried apples
* 2 cups chopped dried apricots
* 2 cups chopped dried prunes
* 8 oz almond or peanut butter
* 1/2 cup sunflower seeds
* 8 cups rolled oats
* 12 oz pancake mix (complete)(3 cups)
* 16 oz honey

Preparation

Preheat oven to 375 degrees. Grease a large cookie sheet.

Knead together all the fruit and the nut butter.

Knead in sunflower seeds, rolled oats, and pancake mix.

Add honey and knead until blended.

Press out onto tin 3/8 to 1/2 inch thick and as even as possible. Using a table knife, press the bar lines into the sheet.

Bake about 20 minutes until top is light brown.

Freeze very well if individally wrapped and then put in a ziplock.

Ellen notes: boost the protein with 1-2 cups of vanilla protein powder or dried milk.

 

Bill Patterson’s Chocolate-dipped Deluxe Overnight No-Bake Power Bar

Ingredients

* 1 cup rolled oats
* 1/2 cup sesame seeds, toasted and ground
* 1/2 cup dried apricots; chopped fine
* 1/2 cup raisins; chopped fine
* 1 cup shredded unsweetened dried coconut
* 1 cup almonds; blanched, chopped or sliv
* 1/2 cup nonfat dried milk powder
* 1/2 cup toasted wheat germ
* 2 teaspoon butter or margarine
* 1 cup white corn syrup or 3/4 cup honey
* 3/4 cup sugar
* 1/4 cup chunky peanut butter
* 1 teaspoon orange or lemon extract
* 2 teaspoon grated orange or lemon peel
* 12 oz chocolate chips; 2 cups
* 4 oz paraffin, food grade or 3/4 cup butter

Preparation

Toast the sesame seeds in a frying pan for about 7 minutes, until golden,Ellen’s note- then grind coarsely. Toast the oats in a 300 degree oven in a 10 inch by 15 inch baking pan for 25 minutes, stirring to prevent scorching.

Mix the seeds, apricots, raisins, coconut, almonds, dry milk, and wheat germ; mix well. Mix hot oats into dried fruit mixture.

Butter the hot baking pan; set aside.

In the frying pan, combine corn syrup or honey and sugar; bring to a rolling boil over medium high heat and quickly stir in the peanut butter, orange extract, and orange peel. At once, pour over the oatmeal mixture and mix well.

Quickly spread in buttered pan and press into an even layer. Then cover and chill until firm, at least 4 hours or overnight.

DIPPING FOR CHOCOLATE COATING

Cut into bars about 1 1/4 by 2 1/2 inches.
Combine chocolate chips and paraffin in to top of a double boiler. Place over simmering water until melted; stir often. Turn heat to low.
Using tongs, dip 1 bar at a time into chocolate, hold over pan until it stops dripping , then place on wire racks set above waxed paper.
With paraffin, the coating firms very quickly, bars with butter in the chocolate coating may need to be chilled. When firm and cool), serve bars, or wrap individually in foil. Store in the refrigerator up to 4 weeks; freeze to store longer.

Makes about 4 dozen bars, about 1 ounce each. Per piece: 188 cal.; 4.4 g protein; 29 g carbo.; 9.8 g fat; 0.6 mg chol.; 40 mg sodium.

 

Bars of Iron

By: Eric Conrad

Ingredients

* 1 cup raisins
* 1/2 cup golden raisins
* 1/3 cup butter or margarine
* 1/2 cup sugar
* 1 large egg
* 1 1/4 cup whole wheat flour
* 1/4 cup toasted wheat germ
* 1/2 cup blackstrap molasses
* 1 cup dried nonfat milk
* 1 cup almonds; sliced
* 1 cup quick cooking oats
* 1/2 cup nonfat milk
* 1/2 teaspoon ground ginger
* 1/2 teaspoon salt
* 1/2 teaspoon baking soda
* 1/2 teaspoon baking powder

Preparation

Bakes at 350 degrees for approx. 30 minutes. Butter/grease a 9 inch by 13 inch pan.

Chop raisins (using a food processor if possible).

Cream butter, sugar, molasses and egg.

Combine flour, dry milk, wheat germ, baking powder, baking soda, salt and ginger.

Blend flour into creamed mixture with liquid milk.

Stir in oats, raisins, and half the almonds (if desired).

Pour into greased 13x9x2 inch pan and spread evenly.

Sprinkle with remaining almonds (if desired).

Cool in pan and cut into 1×4 inch bars, or 24-30 pieces.

 

Energy Bars – Unbaked

By: American Running Association Running and Fitnews
* 1 cup rolled oats
* 1/2 cup wheat germ
* 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

 

Mix it all well. Freeze in bar shapes.

 

Delphene’s Protein Bar Recipe

By: Irononline Archive

* 3 1/2 cups rolled oats
* 1 1/2 cups dried milk
* 1 tablespoon cinnamon
* 1 cup lite syrup
* 2 scoops protein powder
* 2 large egg whites or 1 egg
* 1 1/4 cup orange juice
* 1 teaspoon vanilla extract
* 1 cup raisins or dried fruit and chopped

Preparation

Line cookie sheet with waxed paper and preheat oven to 325 degrees.

Mix all the ingredients thoroughly.

Spread onto sheet, press cutting lines in to make 10 pieces.

Bake 15 minutes untill golden brown, cut apart, then cool and wrap. Store airtight at room temperature for up to 2 weeks.

 

Emergency Ration

By: various survival sites

Ingredients

* 3 cups rolled oats, barley, or wheat
* 2 1/2 cups nonfat milk powder
* 1/2 package jello powder, citrus
* 1 cup sugar
* 2 tablespoon honey
* 3 tablespoon water

Preparation

Preheat oven to 300 degrees.

Heat together water and honey, stir in jello powder.

Stir dry ingredients together, stir in jello water, mix well. Then add additional water 1 tablespoon at a time, just until mixture can be formed into two bars.

Dry in oven, wrap in foil to store. Each bar is 1000 calories. May be eaten as is, or cooked in a pint of water.

 

High Protein Raw Bars

From Stephanie Lewis via my Facebook page

Ingredients

* 1 C Oats,Steel Cut
* 1 C Coconut, dried organic
* 1 C dates, pitted
* 3 T raw agave
* 1 t cinnamon
* 2 t vanilla
* 1 C walnuts, soaked, chopped
* 1/2 C almonds, soaked, chopped

Preparation

Adjust moisture with a little bit of water if/as needed.

Process Oats, coconut, dates, in a champion juicer using the solid plate. Add agave, cinnamon, vanilla, walnuts, almonds and mix well. Form into bars and place on a teflex sheet in the dehydrator for 6-8 hours, depending on the desired moisture and size. Be sure to remove the teflex sheet and turn bars over half way through.

You can also fold in organic fruit piece or cacao to make in different flavors.

 

High Protein Fudge Bars

From Anabolic Cooking via Dayna:

http://www.anaboliccooking.com/blog/snacks/high-protein-fudge-bars/

Ingredients (Makes 5 Bars)

* 8 scoops chocolate protein powder 
* 1 cup oatmeal 
* 1/3 cup natural peanut butter 
* 3 tbsp honey 
* 1/2 cup 1% milk 
* 3 tbsp crushed peanuts

Preparation

1. Mix together the protein powder, oatmeal, peanut butter, honey and milk. 
2. Form into 5 bars and then roll in the crushed peanuts to finish. 
3. Place in the fridge for about 30-45 mins or until solid

 

 

Let me know if you try these and how they worked for you!


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  One Response to “Homemade Energy Protein Bars”

  1. Thanks for sharing! These look awesome!

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