Home made protein bars.. Awesome..
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What You Need:
3 and 1/2 cups quick oats or Whole oats.
1 and 1/2 cups powdered non-fat milk
4 scoops low carb vanilla whey protein powder (Body Fortress Vanilla at Walmart, around $12.00 for 2 pound jug)
1 cup sugar-free maple syrup.
2 egg whites, beaten
1/4 cup orange juice
1 Tbsp. vanilla
1/4 c. natural applesauce (I usually use 1 cup) Sometimes they are really too dry even with ½ cup but you could try it first to see what you like better.
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1. Preheat over to 325 and spray a baking sheet or 9x12 baking dish with non-stick spray. The 9x12 baking dish will yield thicker bars.
2. Mix oats, powdered milk, and protein powder in bowl and blend well.
3. In separate bowl, combine eggwhites, orange juice, applesauce, and the sugar-free syrup and blend well.
4. Stir liquid mixture into dry ingredients until blended. The consistency will be thick and similar to cookie dough.
5. Spread batter onto pan and bake until edges are crisp and browned. Bake for 15 minutes ( I usually do 20 or even 25 minutes)
6. Cut into 10 bars and store in airtight container or freeze.
7. Nutritional Information Per Bar: Calories-157, Carbs-23g, Protein-15g, Fat- .5 g( one half gram) , Fiber-4g (Low Carb, Hi Protein, Low Fat)..
Tips:
If you find you want a moister bar, use 1/2 cup of natural applesauce.
I substitute 1 CUP crushed pineapple for the applesauce and substitute the vanilla for 1 to 2 Tbsp of Coconut Extract or Lemon Extract. (really good). (These are my favorite Dave)..
I like them really moist like a moist brownie, but they are kind of sticky. so, to make them a bit more drier so you can eat them more easily, bake them for about 25 minutes instead of 20 and still keep in the 1 CUP of pineapple.
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You could also substitute crushed apricots (in light syrup, crushed in blender or food processor) instead of pineapple with the lemon extract. Really good too. !!.
Kitchen Tip for Lowfat Baking:
Did you know you can replace the oil in a recipe with an equal amount of applesauce? Applesauce will add the same moisture of oil/fat but not the added calories and it won’t alter the flavor.
