Ultimate Protein Bar - Perfect Macro-Nutrient Balance
I love protein bars, but despise the wheat gluten, soy lecithin, processed/refined sugars, artificial dies, unintelligible ingredients and the shitload of preservatives to extend shelf life.
The solution to this problem is an obvious one – make your own!
For full images and details, please see my blog post:
Whole Life Approach: Ultimate Protein Bar Recipe
For Strict Paleo Diet - Swap Almond meal for the Quinoa
For Vegan - Sub silken tofu for eggs, and plant-based protein for the whey protein.
There are many ways to make protein bars. But most are seriously lacking. It is easy to combine rolled oats, protein powder and peanut butter, and call that a “protein bar.” Other recipes will have you bake the protein powder, which possibly denaturizes the protein. But the majority of these recipes are just protein powder combined with fat from nuts and carbs from a grain (oatmeal, flour, etc.). But we can do better than that!
The biggest obstacle is figuring out how to incorporate the protein powder for maximum benefit. I contacted Optimum Nutrition to inquire if baking their 100% Whey Protein would cause any loss of potency. The woman who replied danced around the issue and provided no clear answer, furthering the suspicion that baking whey protein is probably a bad idea. Armed with this knowledge, the best approach would seem to be a baked protein bar “base” for texture, topped with the minimally processed protein powder.
The result was… spectacular. Perfectly balanced macronutrients, healthy fats, complex carbs, and low sugar. It even looks like a commercial product.
Photo Mar 29, 2 01 30 AM.jpg
I am throwing down the gauntlet. If you have a protein bar that can compete with this, I want to see it.
Protein Bar Base:
~1.5 cups roasted sweet potato (1.5 cups rounds/one-inch cubes, or 1.25 cups small cubes, or 1 cup shredded)
1 cup cooked quinoa, roasted (sub Almond Meal for strict Paleo)
1 cup whole, unsweetened cranberry (if previously frozen, thawed at room temp)
1 banana (organic)
1/2 cup raw, organic cacao powder
1/4 cup cashew butter (or any nut butter)
5 egg whites (preferably organic, pasture raised)
1/4 cup hemp seeds (organic, shelled)
1/4 cup sunflower seeds (shelled)
1/4 cup coconut flour
Chocolate Protein Frosting:
8 scoops whey protein
1/4 cup almond milk
1 cup frozen berries
1 cups coconut oil
Ingredient List Explained -
There are five super foods here!
Sweet Potatoes – High In Vitamin A, Vitamin C, and other nutrients. Low in calories and low GI Index.
Cacao Powder – The basis for all chocolate products, cacao has more antioxidants than any other food on this planet, more than berries, green tea, etc.
Coconut Oil – If you don’t know about coconut oil, educate yourself!
Berries – High in antioxidants and loaded with other healthy nutrients, low sugar and low GI Index.
Hemp Seeds – Gaining a lot of popularity, excellent source of Omega 3 fats and protein.
Although not required, a food processor and standing mixer will make this recipe a much faster and enjoyable process.
If you lack the tools, you can do this all by hand. However, all fitness goals start in the kitchen, invest in a food processor you cheap ass.
Preheat oven to 400 F. Peel sweet potatoes, and cut into rounds or one inch cubes. Bake in the oven for 15-20 minutes, flip over and cook another 15-20 minutes. During the last ten minutes, place the cooked quinoa on a piece of foil and place in oven. The quinoa is already cooked, we just want to toast it to add some texture. Remove potatoes and quinoa and allow to cool.
In a food processor combine sweet potatoes, cacao powder and whole cranberries, process until mixed. Add banana and continue processing until combined. The result will look something like a very thick cake batter. Transfer to a bowl.
Add sunflower seeds, hemp seeds, coconut flour and toasted quinoa into the bowl with the sweet potato puree. Don’t worry about mixing these in, we will get to that.
Start whipping your egg whites in a standing mixer. Beat with whisk attachment until the texture resembles shaving cream (no need to beat all the way to stiff peaks). About five minutes.
Switch to the paddle attachment on the mixer. Fold in the bowl of sweet potato puree, and blend on low until combined. It will closely resemble a muffin batter at this point.
Spread/pour mixture into a greased 9 x 13 glass baking dish. Cook for 25-30 minutes at 325 F. It is done when a toothpick inserted in the center comes out clean.
Set aside to cool.
While cooling, make chocolate frosting. Using a double broiler, or simply fill a sauce pan with a little water and set a glass bowl inside, liquefy the coconut oil until about half is melted. You don’t want to cook the coconut oil, just heat it above 78 F so it transforms to a liquid state.
Process protein powder and frozen berries in food processor. Pour in partially liquefied coconut oil. Process until a runny frosting consistency is achieved. Don’t worry, it will re-solidify in the fridge.
Pour on top of the still warm but not hot protein bar base, transfer to fridge, and allow to cool until hardened. Anywhere from 1-2 hours. Cut with a plastic knife into desired portion size. Store in the freezer. Take out 15 minutes before devouring. Eat slightly chilled.
Nutritional Value (24 Servings)
Fat: 11 g
Carbs: 12 g
Sugar: 3 g
Wow, that is a lot of fat! You bet your ass it is, with ~80% of the fat coming from the coconut oil, a special medium-chain fatty acid that your body can immediately convert to energy.
And a lot of carbs! Yep, not all carbs are created the same, and these are all good carbs. Besides, you can’t feed your starving muscles with protein unless you have some carbs to deliver the nutrients to the muscle.
So there you have it. A great tasting, healthy, portable snack or meal replacement. Enjoy!
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