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Homemade protein bars and other goodies

mikencharleston Posts: 1,585 Joined: 2002/01/09	2005/11/18, 02:31 PM I didn't find the recipe I was looking for but with all the posts asking for recipes, here's a few. When I knew who posted it, I indicate the poster. This one was originally posted by alorle back in January or February but's worthy of a repost. This one can be varied in so many ways it's not funny, just by changing the topping to whatever's in season like strawberries, blueberries, etc. I've also used the prepared low fat crusts which makes it a bit faster. Those dang wafers are hard to crumble. LOL Add some fresh lime juice into the mix instead of the pineapple topping and it tastes like key lime pie and saves some calories/carbs. Pineapple Cheesecake Makes 8 servings 32 Reduced Fat Nilla Wafers, finely crushed 2 T. canola margarine, melted 4 scoops vanilla protein powder 1 sm. Box of lemon sugar free jello 1 c. boiling water 2 ½ c. low fat cottage cheese 1 T. Splenda 1 c. canned crushed pineapple, undrained 1 T. water 2 tsp. cornstarch Combine crushed Nilla wafers and melted canola margarine in a bowl. Press in the bottom of 10” spring form pan. Set aside. In a med bowl combine jello and protein powder, mix well. Add boiling water and dissolve the jello mixture while stirring constantly for 2 minutes. Set aside. In a blender blend on high the cottage cheese. Gradually add jello mixture to the blender while on. Continue to blend until smooth and thoroughly combined. Pour jello mixture into prepared pan and refrigerate several hours or until firm. When firm, heat crushed pineapple in juice in a sm. sauce pan over med. heat. Combine 1 T. of water with 2 tsp. cornstarch to make a sluree and add to the pineapple mixture. Heat and stir until mixture comes just to a boil and thickens. Remove from heat and cool completely. Spread cooled pineapple mixture on top of firm cheesecake . Chill until ready to serve. Makes 8 servings. Nutritional stats per serving; Calories:212 Proteins:18g. Carbs:20g. Fats:6g. Carr-Oat Spice Bread Recipe ravenbeauty 2 cups whole wheat flour 1 1/4 cup oatmeal plus 3 tablespoons oatmeal 1/2 cup brown sugar 1/2 cup chopped dates 4 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon cinnamon 1/4 teaspoon ginger 1/8 teaspoon cloves 1/2 cup apple juice concentrate 2 tablespoons applesauce 1/4 cup corn syrup 1/4 cup water 4 egg whites 1 cup shredded carrots Preheat oven to 350°F. Spray a loaf pan (8x4 or 9x5- inch) with nonstick spray. Combine first 9 ingredients (except 3 tablespoons oats) and mix well. Combine apple juice, applesauce, corn syrup, water and egg whites and mix well. Add liquid ingredients to dry ingredients and mix just until moistened. Fold in carrots. Pour evenly in prepared pan and sprinkle with remaining 3 tablespoons oatmeal. Bake for 60-70 minutes or until an inserted toothpick comes out clean. Cool for 10 minutes, remove from pan and continue to cool. Makes 12 servings Serving size: 1 slice Calories: 202 Total fat: 1 gram Sodium: 252 mg Carbohydrate: 45 grams Protein: 6 grams Dietary fiber: 5 grams Lowfat Pumpkin Cranberry Muffins Recipe ravenbeauty 2 cups flour 1/2 cup brown sugar 1 teaspoon baking soda 1 teaspoon cinnamon 1/2 teaspoon nutmeg 1/2 teaspoon salt 1 cup pumpkin puree 2 cups fresh or frozen (thawed) cranberries, coarsely chopped 1/2 cup applesauce 1/4 cup skim milk 1/4 cup molasses 1/4 cup egg substitute Preheat oven to 350°F. Spray a 12-cup muffin pan with nonstick spray. Combine flour, brown sugar, baking soda, cinnamon, nutmeg and salt in a medium mixing bowl and mix well. Combine remaining ingredients in a separate mixing bowl. Add liquid ingredients to the dry ingredients, mixing just until moist. Divide batter between muffin cups and bake 30 minutes, or until golden brown and an inserted toothpick comes out clean. Remove from tins and cool on wire racks. Makes 12 Servings Serving Size: 1 muffin Calories: 144 Total fat: 2 grams Sodium: 210 mg Carbohydrate: 33 grams Protein: 3 grams Dietary fiber: 2 grams PROTEIN BAR RECIPES asimmer Tofu Bars 1 box Tofu, drained and whipped or mashed (I use low-fat MORI-NU) 1/2 cup egg whites (All White's Brand not Eggbeaters as they have flavors in them ) 2/3 cup protein powder ( I use the multi blend like HDT, Muscle Provider, Ultra Size with 0-3 carbs in them. If I use 100% whey it will need an extra tablespoon of flour because 100% whey make the batter wetter!You can use part MPR powder like Met Rx (but it will increase the carb ratio ) 16-18 Splenda packets(can use Nutra-Sweet Equal which will be sweeter) *i have never tried with sugar but the eqivalent would be 1/3 to 1/2 cup. 1/3 cup regular oats 1/3 cup whole wheat flour or oat flour OR grind 1/3 cup oats until very fine. 1 tsp vanilla and 1 tsp cinnamon optional: 1/4 cup raisins and sprinke crushed almond slices on top. Batter should not be thin like a cake more stiff like a brownie batter. (I don't add baking powder because they get cake like with out it they are more dense) Put in a small 8x8 pan spray with PAM (or other) bake about 18-22 min at 350. This is the tough part. They are done when they are firm on the top but still a little soft inside. Tofu is a funny thing as it cools it gets firm. If you over cook it it will just dry out. You may have to experiment because of all the proteins on the market. Don't use soy they taste yucky with soy. with low fat tofu this is about 40 % carb 45% protein and 15% fat about 938 per pan so don't eat 1/2 of it like my husband does. let them COOL before cutting alorle: ~~Strawberry & Banana Meal Replacent Bars~~ Makes 6 bars 1 c. raw oatmeal 5 scoops of Strawberry protein powder 1/4 c. fat free cream cheese 1/2 c. non fat dry powder milk 2 egg whites 1/4 c. water 1 1/2 bananas, mashed 2 tsp. Canola oil Preheat oven to 325 degrees. Spray a 9 x 9" square pan with cooking spray and set aside. In a med. bowl combine oatmeal, protein powder, and dry milk. Set aside. In another bowl beat together with an electric hand mixer; cream cheese, egg whites, bananas, water and oil. Add the oat mixture and continue to beat until the two are combined. Pour batter into the prepared pan and bake for 30-35 minutes or until toothpick comes out clean. Makes 6 bars. Nutritional stats per bar are; Calories:203 Proteins:22g. Carbs:22g. Fats:3g. zackdarnell: I created a great new protein bar recipe last night. Here it is: Ingredients: 1/2 cup (8 tbsp) Fat-free cream cheese 6 tbsp Reduced-Fat Natural Peanut Butter 4 scoops Chocolate Whey Protein (i used isopure) about 1/8 cup Eggbeaters Egg Substitute 1 packet Nestle Carnation Fat-free hot cocoa mix 1/2 cup raw oatmeal (regular, slow cooking) Splenda artificial sweetener (amt. depends on how sweet you want them) -Heat cream cheese and PB in the microwave until soft. Mix well -Add splenda until it's sweet -Add a little of the Eggbeaters -Add Protein and mix well. It will be hard to mix at first but will eventually mix in. -Add Nestle Hot-cocoa mix and mix well. If it needs to be wetter, add more of the Eggbeaters -When you get a nice, play-doh conssistancy, add oats and mix. -Lightly spray wax paper with cooking spray. -Place dough on wax paper and press out to desired thickness -Chill in refrigerator for a while -Cut into bars **Nutritional info (for the whole recipe. divide as you like): Calories- 1288 Fat- 36 g (8 g saturated) Carbs- 74 g (16 g fiber) Protein - 160 g The ratio comes out to be: Protein- 50% Carbs- 25% Fat- 25% Everyone try this today, its very good. Let me know what you think. --Zack asimmer Homemade protein bars.. 1 square unsweetened baker's chocolate 2 Tbls. butter 2 Tbls. heavy cream 3 pkts Equal (I used Splenda) 3 scoops (1 cup) Chocolate Designer Protein (or any other chocolate whey protein) 1 cup chopped peanuts (I used 1 1/4 cup chopped pecans) 1/2 cup unsweetened coconut (hence the above!) 2 Tbls. Sugar Free Torani Syrup or maple syrup (or water, in a pinch...) --I used the maple syrup, as that, our market had! Melt choc and butter in mike 1 min; stir until completely melted. Add Equal and heavy cream and stir til creamy. Add protein powder, peanuts, coconut and stir till mixed pretty well, add syrup (or water), and mix thoroughly(you may have to knead with your handsat this point, as mixture will be very stiff). Line a bread loaf pan with plastic wrap and press in mixture firmly and evenly. Chill till firm. Cut into 6 bars. These were huge, so I made it into 9 bars. Approx 5 carbs/15 grams protein per 1/6 recipe. Homemade Protein Bars 3 1/2 cups rolled oats 1 1/2 cups dry milk 1 tbsp cinnamon 1 cup lite syrup 2 scoops protein powder 2 egg whites 1/4 cup orange juice 1 tsp vanilla 1 cup craisins (cranberry/raisins, or cranberries or raisins) or chopped apple and chopped nuts Mix all ingredients as you add them to each other and then in a waxpaper lined cookie sheet spread the mixture out. After you do this and before you bake them, take a butter knife and cut them into 10 squares. Put them in a 325' oven until lightly browned (about 15 minutes) and store them in an airtight container for up to 2 weeks without refrigeration. Makes 10 Bars 1Bar = 200 calories 12.2 g protein 25 g carbs. Natural Health and Strength This Make 16 Protein Bars 1 Cup of Natural Peanut Butter or LowFat Peanutbutter 1 1/2 cups Honey 2 cups of protein powder (I use vanilla whey protein) (Chocolate is great too!) 3 cups dry,uncooked oatmeal Directions: Combine peanut butter and honey in a large nonstick pot, and warm it up over low heat . I start out with just the peanutbutter and honey, then add the protein powder,and finally the oats. You don't want to cook it, just heat it up enough to be able to stir it together. Press into a 9" x 13" pan. Let them cool, and cut into 16 equal bars.(I cut them into 32 bars). Wrap each bar in foil or saran wrap and store in plastic baggies. No need to refrigerate, the ingredients are all natural. Nutritional Information: (based upon using lowfat natural peanut butter) (Smuckers) Serving Size: 1 Bar Calories:267 Fat:8 g Protein: 18 g Carbohydrates: 38 g ( nutritional info may vary depending upon the ingredients you use) JustinE22 5 tbsp natural peanut butter (chunky or smooth) * 1/2 cup dry oat meal or whole grain hot cereal (uncooked) * 1/2 cup oat flour (double the dry oats if you do not have oat flour) * 6 scoops chocolate whey protein (approximately 132 grams worth of low-carb protein powder) * 1 teaspoon vanilla * 2 tablespoons flax seeds (optional) * 1 cup non-fat dry milk * 1/2 cup water (depending on what type of protein you use, you may need to add more) * Modifications: Use vanilla protein and replace ~1/4 cup of the oatflour with a variety of nuts, seeds, or dried berries. Spray an 8x8 baking dish with non-stick cooking spray. Combine dry ingredients in a medium size bowl and mix well. Add peanut butter and mix - the mixture will be crumbly and dry. Add water & vanilla. Using a wooden spoon or rubber spatula, everything until a dough forms. The dough will be sticky. Spread dough into pan using a clean wooden spoon or spatula that has been sprayed with non-stick cooking spray. Refrigerate a few hours (or freeze for an hour) and cut into 9 squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated 197 calories, 21 g protein, 7.2 g fat (8% saturated), 13.7 g carbohydrate, 1.6 g fiber Enjoy! -------------- Mike in Pensacola Now.
bb1fit Posts: 11,105 Joined: 2001/06/30	2005/11/19, 08:36 PM I had the pineapple cheesecake. It was so good, even the kids ate it, not knowing it was actually healthy. It was good, in fact glad you posted it. We were talking about making it again for Thanksgiving. -------------- If you don't stand for something, you will fall for anything....